Jen, Mark and Chris's Group

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Mark Jenny Chris

January 2010

Group Pace  :  7.45/8 minute mile      43 to 47 mins for 10k

Shorter / easier options each Wednesday for anyone racing the following Sunday.

Monday

Wednesday

Weekend

4th January

 

 w/up 1 mile

4 x 1 mile.

w/down 1 mile

 

Total miles: 6

6th         

 

Short run

45 mins with efforts, followed by mini awards night

 

Total miles: 6

 

9th / 10th

 

9th

Beds Cross-country champs @ Hughenden Manor nr High Wycombe (Hosted by Bucks AA)

11th

 

w/up 1 mile

Chiltern Avenue, continuous hills 30 mins

w/down 1 mile

 

Total miles: 6

13th

 

 

Steady 8 with efforts

 

16th / 17th

 

Wellingborough 5k, 10k, 15k (1)

18th        

 

Pyramid session

1/2/3/4/5/6/5/4/3/2/1 mins with half recoveries

 

Total miles: 7

20th

 

Gainsborough loop x 4

 

 

 

Total miles: 8

23rd / 24th

 

 Fred Hughes 10

 

3-Counties XC @ Northampton- Race 4

 

Folksworth 15 TARGET RACE FOR VLM runners

25th

 

w/up 1 mile

Haylands Way

continuous hills 30 mins

w/down 1 mile

Total miles: 6

 

27th

 

 

9 mile steady flattish route

30th / 31st

 

South of England XC Championship at Parliament Hills, London