Jen, Mark, Chris and
Noel's Training Schedule: January 2016
Home
|
Day |
Date |
Training Summary |
|
|
Mon |
4th COMM MEETING |
Long Intervals
Location: Polhill/Kimbolton/Goldington road loop Total: 7 – 7 ˝ miles |
1 mile easy pace 4 x 10 mins @ 10km pace with 2 minute recoveries 1 mile easy pace |
|
Wed |
6th |
Steady with long efforts
Location: Embankment, Bedford Road, Hillgrounds, Margetts Rd, Cow Bridge, Mile Road, Harrowden Lane, Cardington Rd, footpath to stadium. Total: 8 miles |
1 ˝ mile easy pace 5 miles with steady/long effort combo (regrouping after each effort) 1 ˝ mile easy pace |
|
Mon |
11th |
Timed Run
Location http://www.gmap-pedometer.com/?r=6766900 Total: 7 ˝ miles |
2 miles easy pace to Park Inn pub 4 mile timed run. As a guide, between 5km and 10km pace. 1 ˝ mile easy pace |
|
Wed |
13th |
Long Intervals
Location: Caves Lane/ Goldington/Polhill/Barnstaple rd loop Total: 7 miles |
1 mile easy pace 5 x 1 mile in 10 minute turnarounds 1 mile easy pace |
|
Mon |
18th NO MARK |
Hills
Location: Brickhill Drive/Manton Lane Total: 7 ˝ - 8 miles |
2 miles easy pace to Tesco on Brickhill Drive 30 mins of continuous up/downhill running 2 miles easy pace |
|
Wed |
20th COACHES MEETING |
Tempo
Location: http://www.gmap-pedometer.com/?r=6766911
Total: 7 miles |
1 mile easy pace to Goldington Green 5 miles @ between 5km and 10km pace 1 mile easy pace |
|
Mon |
25th |
Steady with long efforts
Location http://www.gmap-pedometer.com/?r=6766917
Total: 8 miles |
1 ˝ mile easy pace to church lane/putnoe lane junction 5 miles with steady/long effort combo (regrouping after each effort) 1 ˝ mile easy pace |
|
Wed |
27th |
Short Intervals Location: Polhill/Kimbolton/Goldington road loop Total: 7 – 7 ˝ miles |
1 mile easy pace 10 x 3 mins @ 5km pace with 90 seconds recoveries 1 mile easy pace |
|
Day |
Date |
Training Summary |
|
|
Mon |
30th |
Hills
Location: Gainsborough loop Total: 8 miles |
Very easy warm up to bottom of cemetery hill (2 miles) · 4 x Gainsborough loops http://www.gmap-pedometer.com/?r=6742240 (figure of 8) Cool down 2 miles |
|
Wed |
3rd |
Short Intervals Location: Tesco Alleyways
Total: 6 miles |
1 mile warm up · Varied efforts between lampposts with recoveries 1 mile cool down |
|
Mon |
7th |
Hills
Location: Pipit rise
Total: 7 miles |
1 ˝ mile warm up · Paired efforts/recoveries on hills 1 ˝ mile cool down |
|
Wed |
9th |
Steady run with efforts
Location: see route →
Total: 7 ˝ miles |
Steady run with 4 long efforts
http://www.gmap-pedometer.com/?r=6742233
|
|
Mon |
14th |
Increased paced run
Location: see route →
Total: 8 miles |
1 mile warm up · 6 miles, increasing each mile pace by 5 seconds per mile http://www.gmap-pedometer.com/?r=6756559 1 mile cool down |
|
Wed |
16th |
Club Christmas fun/relays etc. Details yet TBC. Followed by buffet and VMLM draw. |
|
|
Mon |
21st |
Intervals
Location: Caves Lane/Goldington rd/polhill/Barnstaple loop
Total: 7 miles |
1 mile warm up · 5 x 1 mile in 10 minute turnarounds 1 mile warm down |
|
Wed |
23rd |
Steady Run
Location: We’re not telling!!! J
Total: 7 miles |
Christmas Lights Run. Start at the stadium as usual. Xmas garb optional. Be warned, Mark may be taking photos!! |
|
Mon |
28th |
Bank Holiday, no planned session but chat amongst yourselves or watch the Harriers Message Board for anyone organising a run. |
|
|
Wed |
30th |
Steady Run
Location: see route →
|
7 mile steady run
|