Date

SESH

EASIER SESSION

HARDER SESSION

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

Mon 4^th

Hills

Cint

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

David

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

Darren

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

Alex

Warm Up: Embankment

Work: Flower Bed Reps / Pair work / other hard stuff!

Warm Down: Rtn

Approx 5 miles. Local Session

Sunday 10^th Beds XC Champs Shuttleworth

Mon 11^th

Tempo

Coaches mtg

David

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.

Cint

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

Darren

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.

Noel

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

5k run around and near Bedford Embankment.

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

Wed 20^th

Track

Alex

Warm up: Drills.

Work: 500 reps in pairs for 20 mins.

Warm Down: Slow lap.

David

1.8 mile warm up. Drills. 1 lap of strides.

4x400, 5x500

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

Mon 25^th

Long speed

Nette

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

Noel

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

Darren

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.

Nette

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