Ten minute group - 2014 (V1 24th April)
Date/Coach |
SESSION |
Wednesday 30th April Nette = 30 mins |
Warm up: Walk briskly to white bridge on embankment and pick out some bits of our full warm up to do with them before first jog. Butterfly bridge turnaround 1 x 5 mins Walk 1 min before each run, so stand for 4 mins and walk for 1 when recovering between runs. 1 x 10 1 x 10 1 x 5 Recovery between runs 4 mins once all re-grouped |
Weekend Run |
Repeat times above with 4 min standing recovery and 1 m in walk in between |
Bank Holiday Monday 5th May |
Repeat times above with 4 min standing recovery and 1 m in walk in between |
Wednesday 7th May Nette = 35 mins |
Butterfly and Suspension bridge turnaround - 3 min standing recovery and 1 min walk in between 1 x 10 mins - butterfly bridge 1 x 15 mins – suspension bridge 1 x 10 - suspension bridge |
Weekend Run |
Repeat times above with 3 min standing recovery and 1 m in walk in between |
Monday 12th May Nette = 40 mins |
Run straight to town bridge and back if all feel confident, rather than designated bridges below. 3 min standing recovery and 1 m in walk in between 1 x 10 mins – suspension 2 x 15 mins – suspension and butterfly 1 x 5 mins |
Wednesday 14th May Nette = 45 |
Warm up outside club. Walk to road crossing and start timing after crossing Barkers Lane Prebend St bridge 2 min standing recovery and 1 m in walk in between 3 x 15 mins Last year, for final 15 mins we split into fast and slow runners – using opposite sides of river - so that no one felt under pressure or had to come back lots. The split happened at Suspension Bride, but see when it becomes appropriate if needed. |
Weekend run |
4 x 10 mins with 3 mins standing recovery and 1 min walk between each. |
Monday 19th May Steve = 50 mins |
Warm up with rest of club from tonight onwards Barkers Lane, Goldington Rd, Newnham Ave, Barkers Lane, cross to Embkt, Russell Park 1 x 10 - 2 min recovery 2 x 20 mins - 3 min rec after first 20
|
Wednesday 21st May Cint = 43 mins plus walk/jog back |
Embankment (Walk to road crossing and start timing after crossing Barkers Lane) 1 x 15 warm up 5 x 30 sec pace increase with 1 min recovery jog 1 x 15 5 x 30 sec pace increase with 1 min recovery jog Jog or walk back to club |
Bank Holiday Monday 26th May = 40 mins |
2 x 20 mins with 4 min recovery in between |
Wednesday 28th May Steve = 50 mins |
Using Willington track. Turn round at around 25 mins. Any runner reaching the by-pass bridge should turn around anyway, and other runners fall in behind as they pass. 1 x 35 mins - recovery relevant to the state of the slowest runner, but no more than 4 mins 1 x 15 mins |
Weekend run |
50 mins, split up in whichever way is comfortable for you. |
Monday 2nd June Nette |
Run to Marina. Lap of the lake turning right at bridge to go to snail bench. Start 30 sec inc with re-group at pace of slowest runner from when we get back onto the main lake track. Rest. Second lap of lake start a pace inc from bridge turning until snail bench to give them more freedom of pace. Rest. Repeat the 30 sec inc from same place as first lap. Warm down back to club. |
Wednesday 4th June Nette (or Steve/Cint if it seems more feasible) |
Pizza run from Nette's (full details to follow) 2 x 25 - 2 min recovery in between
|
Weekend run |
35- 40 minutes |
Monday 9th June Steve |
Warm up to The Risings (off Queens Drive). Run 2 x The Risings/Monkshill loop then 1 x The Risings/Monkshill/Pathway/Monkshill fig 8. Warm down back to club. Approx 4 miles |
Wednesday 11th June Nette
|
45- 50 mins non stop running (apart from road crossings!) Polhill/Park Ave Straight into Bedford Park - full circuit and out the same way Par Ave Right into Kimbolton Rd Left into Kimbolton Ave, to end Devon Rd First left Tiverton Right into Caves Lane Left into Goldington Rd Newnham Ave etc |
Weekend Run |
50 minutes |
Monday 16th June First run with the "Easier" Session |
TBA on Easier Session schedule
Going to offer to coach the Easier Session for a few sessions. |