MMKAC Endurance Group Training October 2017

Date

Day & Time

Location

Activity

Comment/Options

3/10/17

Tuesday

7pm

Stantonbury track

Down the clock

2 x 5’, 2 x 4’, 2 x 3, 3 x 2’ [1’].

5s & 4s at 10k pace, 3s & 2s at 5k pace.

5/10/17

Thursday

7pm

Stantonbury track

16 x 300m [35”/100m float]

Session at target 3000m pace.

7/10/17

Saturday

8am

Willen Lake

2 x 12’ Kenyan Hills [3’] + MK Park run. All at threshold pace.

See James or Di for your estimated threshold pace.

8/10/17

Sunday

9am

Oakridge Park TBC

Group Long run

 

10 - 15 miles dependent on personal training plan.

10/10/17

Tuesday

7pm

Stantonbury track

3’,2’,1’,2’,3’,2’,1’,2’,3’,2’,1’ [1’] or joint road runners session.

3s & 2s at 5k pace, 1s at 3k pace.

12/10/17

Thursday

7pm

Stantonbury track

Hill Threshold Combo

10’ threshold, [2’ easy], 6 x 60” hill [jog back], [2’ easy], 10’ threshold [2’ easy], 6 x 30” hills [jog back].

See James or Di for your estimated threshold pace.

14/10/17

Saturday

1pm

Horspath, Oxford

Chiltern League XC

Free entry for MMKAC athletes.

15/10/17

Sunday

9am

Stony Stratford TBC

Group Long run

 

10 - 15 miles dependent on personal training plan.

17/10/17

Tuesday

7pm

Stantonbury track

7 x 4’ [1’] out and back.

At target 10k pace/ distance.

19/10/17

Thursday

7pm

Stantonbury

16 x 300m [35”/100m float]

 

21/10/17

Saturday

9am

Aspley Heath

Long Endurance Hills

5 x 4’ hills [easy run back]

 

22/10/17

Sunday

9am

Willen Lake

TBC

Group long run

10 - 15 miles dependent on personal training plan.

24/10/17

Tuesday

7pm

Stantonbury track

Down the Clock

4 x 3’, 4 x 2’, 2 x 1’ [1’].

3s at 5k pace, 2s at 3k pace, 1s at 1500m pace.

26/10/17

Thursday

7pm

Stantonbury track

Interval Threshold Combo

(3 x 2’ [1’]), [2’] 12’ threshold [2’], 3 x 60” [1’], [2’], 12’ threshold [2’], 4 x 30” [30”].

See James or Di for your estimated threshold pace.

28/10/17

Saturday

8am

Campbell Park

2 x 12’ Kenyan Hills [3’] + MK Park run. All at threshold pace.

See James or Di for your estimated threshold pace.

29/10/17

Sunday

9am

Cranfield

TBC

Group Long run

 

10 - 15 miles dependent on personal training plan.

31/10/17

Tuesday

7pm

Stantonbury track

,3’,4’,2’,3’ [2’] + 3 x 1’ [1’].

5s & 4s at 10k pace, 4s & 3s at 5k pace, 2s & 1s at 3k pace.

 

MMKAC Endurance Group Training November 2017

Date

Day

Time

Location

Activity

Comment/Options

2/11/17

Thursday

7pm

Stantonbury track

12 x 400m [60”]

Athletes who are racing complete only 6 reps or a easy run with strides at race pace.

4/11/17

Saturday

8am

Mansfield

ECCA National XC Relays

Free entry for all MMKAC athletes. Speak to James or Di if you require a lift.

5/11/17

Sunday

9am

Willen Lake

TBC

Group Long run

10 - 15 miles dependent on personal training plan.

Warm up as a whole group then split into ability based groups.

7/11/17

Tuesday

7pm

Stantonbury track

4’, 3’, 2’, 1’, 2’, 3’, 4’ + 4 x 1’ [1’].

4s and 3s at 5k pace, 3s at 3k pace, 1s at 1500m pace.

9/11/17

Thursday

7pm

Stantonbury track

Hill Threshold Combo 10’ Threshold, [2’ easy], 5 x 45” [jog back], [2’ easy] 10’ threshold, [2’ easy] 5 x 45” [jog back], [2’ easy], 10’ threshold.

If competing in Chiltern League complete the individualised taper programme agreed with James and Di

11/11/17

Saturday

1pm

Teardrops Lake, MK

Chiltern League XC

Free entry for all MMKAC athletes.

12/11/17

Sunday

9am

Oakridge Park TBC

Group Long run

10 - 15 miles dependent on personal training plan.

Warm up as a whole group then split into ability based groups.

14/11/17

Tuesday

7pm

Stantonbury track

Down the Clock 3 x 4’, 4 x 3’, 4 x 2’ [1’].

4s at ½ marathon pace, 3s at 10k pace, 2s at 5k pace.

16/11/17

Thursday

7pm

Stantonbury track

12 x 400m [60”]

 

18/11/17

Saturday

8am

Great Brickhill

Long Endurance Hills

5 x 4’ hills [easy run back]

 

19/11/17

Sunday

9am

Cranfield

TBC

Group Long run

10 - 15 miles dependent on personal training plan.

Warm up as a whole group then split into ability based groups.

21/11/17

Tuesday

7pm

Stantonbury track

3 x (3’, 1’, 3’ [1’]) [1’], 4 x 30” [30”].

3s at 5k pace, 1s and 30s at 1500m pace.

23/11/17

Thursday

7pm

Stantonbury track

Interval Threshold Combo (4 x 2’ [1’]), [2’] 10’ at threshold [2’], 4 x 60” [1’], [2’], 10’ threshold, 4 x 30” [30”].

If competing in the Wolverton 5 complete the individualised taper programme agreed with James and Di.

25/11/17

Saturday

8am

Willen Lake

Wolverton 5

Free entry for all MMKAC athletes.

26/11/17

Sunday

9am

Stony Stratford TBC

Group Long run

10 - 15 miles dependent on personal training plan.

Warm up as a whole group then split into ability based groups.

28/11/17

Tuesday

7pm

Stantonbury track

Mixed pace 5’,3’,4’,2’,3’ [2’] + 3 x 1’ [1’].

5s and 4s at 10k pace, 4s and 3s at 5k pace, 2s and 1s at 3k pace.

30/11/17

Thursday

7pm

Stantonbury track

16 x 300m [35”/100m float]

If competing in Chiltern League complete the individualised taper programme agreed with James and Di.

The Marshall Milton Keynes AC endurance running group caters for runners targeting a large range of endurance events on the track (800m upwards), road (including marathon and above) and cross country. Typical ability of group members range between 32 - 42 mins for 10k and 69 - 95 mins for half marathon. All runners are welcome.

Tuesdays (the main club night) are typically redway-based and include long hills, 5k pace and 10k pace interval sessions which are based upon time so we can all get back together as a group during recoveries or a specific location so we stay together as a group. We average around 7-9 miles during these sessions. 

Thursdays and Saturdays are a mixture of hill sessions, half marathon pace sessions and track sessions. These sessions also average around 7-9 miles in length.

For all group long runs we’ll warm up as a whole group and then split into pace (ability) based groups.

Recoveries are shown in brackets [ ] and are at an easy pace where we get back together as a group before the next interval. Times for intervals and recoveries shown in minutes (’) and seconds (”). Club target races in bold.

Let Di or James know if you need a lift to any of the Saturday training sessions, Sunday long runs or to races. If you have any questions then please contact the group coaches. 

Dr James Tuttle (james.tuttle1987@gmail.com) PhD (exercise physiology), Level 3 Middle distance coach.

Di Baldwin (candd.baldwin@btinternet.com).Level 2 Endurance coach.