Month: October 2020

We thought about a Halloween special training plan, but 20×200 looks scary enough as it is. Background and principles behind our current training plan here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Tuesday 27th 1 mile warm up, 4 mile Fartlek (variable efforts 100m – 600m), 1 mile warm down.

Thursday 29th 2 mile warm up, 20 x 200m (100m rolling jog recovery), 2 mile warm down

Long Run: 10-12 miles

Nominal mileage 25

This week looks simple, which probably means it’ll be really hard. Background and principles behind our current training plan here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Tuesday 20th 6 mile Tempo acceleration over miles 3 – 5 (3 miles)

Thursday 22nd 4 x 1200m (2 min recovery)

Long Run: 10-12 miles

Nominal mileage 23

Week two of month two of our four month 2021 competition plan. Eh? Anyway, this week includes hills and 1600m reps. We’ll be inspecting your doctor’s notes saying you can’t train very carefully.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Tuesday 13th 6 mile Fartlek with variable length efforts

Thursday 15th (1600, 1200, 800, 400) x 2. 2 min recovery, 5 min between sets

Sunday 18^th Hills (Group) Woodbank/Vernon Park (no long run)

Nominal mileage 19

Month two of our four month plan aimed at competition in 2021 starts this week.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Tuesday 6th  6 mile steady run with gradual acceleration over the final 2 mile to 90% 5K race pace

Thursday 8th  2 x 6 x 400m (1 min recovery) 5 min between sets

Long run YES (10-12 mile)

Nominal mileage 23