Date

SESH

EASIER SESSION

HARDER SESSION

Sunday 4^th (note3 Counties XC Ampthill postponed until Sunday 15^th February)

Mon 4^th

Hills

Warm up approx 20 mins.  Reps Haylands Way 20 mins.  Cool down 10 mins.  Approx 5 miles.

Warm up to Gainsborough Rise. Figures of eight and reps. Warm down back to club. Approx 7 miles in total

Wed 6^th

Short speed

Barkers Lane, Goldington Rd, Polhill, (lamp posts between Barnstaple rd & Kimbolton rd x 4), Polhill, Newnham.  Approx 4.7 miles.

Approx 5 miles. Local Session

Sunday 10^th Beds XC Champs Shuttleworth

Mon 11^th

Coaches mtg

Warm up of 1.7 miles to Abbey Fields. Out and back tempo of approx 2.5 miles. 1.7 mile warm down back to club.

Warm up Castle Road, Mill Street, Silver Street, Midland Road. Tempo Prebend Street, Kempston Road, Hillgrounds Road (2.5 miles). Back to club Bedford Road, Cauldwell Street, Cardington Road and Embankment.  Approx 7 miles

Wed 13^th

Steady

Back of oasis, Cardington road, Eastcotts rd, Harrowden rd, mile rd, Elstow rd, London rd, Harrowden rd, Lovell rd, Cardington rd, Back of oasis.  Approx 6 miles.

Past Tesco & Jubilee Park to London Rd, Ampthill Rd, cross r/w to Bedford Road, Prebend, Embankment, Greyfriars, Union, Roff, Park Ave, Polhill. 6 miles.

Sunday 18^th Folksworth 15/Fred Hughes 10/Wadenhoe Winter Challenge – off road Quadrathlon and Run-bike-run

Mon 18^th

Joint run

All coaches required to run/assist (Group coaches meeting follows)

Wed 20^th

Track

4x400, 5x500

Sunday 24^th  South of England XC Champs, Hillingdon House Farm, Uxbridge

Mon 25^th

Long speed

Using Embankment, series of 3 minute increases with diminishing recovery.  Approx 5

1^st speed along Polhill (0.6miles), 2^nd speed along Avon Dr/Waveney Ave (0.6miles), 3^rd speed along Clapham Rd (0.4miles), 4^th speed along Embankment (0.5miles). Total about 6 miles.

Wed 27^th

Hills

Newnham, Polhill, Haylands way, Queens Drive, Bow hill, Putnoe St, Church Lane, 2^nd underpass (reps houses-2^nd garage) x 8, Church Lane, Goldington Green, Barkers Lane. Approx 5 miles.

Warm up to Gainsborough Rise via Park Ave.  Hill reps using different stopping points.  Warm down back to club.  Approx 7 miles