Endurance Training Group – January 2017 - April 2017

Tuesdays – 7pm from Clubhouse, approx. 7-9miles / 75mins

 

Thursdays – 7pm from Clubhouse, up to 8 miles / 80 mins

3 Jan

2 x (4 x (3H,2R)); + 2R between sets; 2 x 1H,1R

Faster athletes: Track 4 x 1000m [90 secs], [3 min], 6 x 400m [45 secs]. 1ks @5k, 4s @3k pace.

26

7 Jan

All Thursday sessions will focus on a variety of tempo, hills and defined distance reps.  Sessions will tend to be dictated by factors such as goals of those attending on a regular basis, weather conditions, races planned over the weekend.  The sessions in January and February will focus much more on tempo and hills to build strength.  During March and April there will be much more focus on speed for shorter summer races either on the track or on the roads.

Location for the training will focus on safety so that the session can be adapted to suit everyone who is in the group.

10 Jan

2 x (4H,2R,2H,1R,2H, 3-5R); (4H,2R,2H,1R)+ 4 x (1H,1R)

27

14 Jan

17 Jan

4 x (3H,2R) + 2R; 5 x (2H,1R) + 2R; 6 x (1H,1R)

Faster athletes: Track 3 x 1200m [90 secs], 3 x 800m [75 secs], 8 x 400m [45 secs]. 12s at 10k, 8s @ 5k, 4s @ 3k pace.

28

21 Jan

24 Jan

2 x (6H,2R,3H,1R,2H,1R,1H); 3-5R between sets

Faster athletes: 2 x 3H [2R], 4 X 5H [2R], 2 X 3H [1R]. 5s @ 10k pace, 3s @ 5k pace.

24

28 Jan

31 Jan

2 x (3H,2R,3H,1R,3H, 3R) + 4 x (2H,1R)

26

4 Feb

7 Feb

3 x (3H, 2R, 3H, 1R, 3H; 3R)

Faster athletes: 2 x 1000m [2 min], 8 x 400m [45 secs], [3 min] 4 x 200m [90 secs]. 1ks@5k, 4s@3k, 2s@ 15

27

11 Feb

14 Feb

2 x (5H,2R), 5 x (2H,1R) + 2R;  5 x (1H,1R)

Faster athletes: 4 x 1600m [90 secs], 3 x 800m [90 secs], 2 x 400m [45 secs]. 16s@10k, 8s@5k, 4s@3k

25

18 Feb

21 Feb

4 x (3H,1R) + 3R; 4 x (1H,1R) + 2R;  5 x (2H,2R)

26

25 Feb

28 Feb

4 x (3H,2R,2H,1R,!H,3R); 4 x (1H,1R)

28

3 Mar

7 Mar

3 x (4H,2R) + 1R; 3 x (3H,2R) + 1R; 3 x (1H,1R)

24

10 Mar

14 Mar

4 x (1H,1R);  2 x (3H,2R,3H,1R,3H,3R); + 4 x (1H,1R)

26

17 Mar

21 Mar

5 x (3H,2R) + 1R; 4 x (2H,1R) +1R; 4 x (1H,1R)

27

24 Mar

28 Mar

5 x (1H,1R) + 1R; 5 x (2H,1R) +2R; 4 x (3H,2R)

27

31 Mar

4 Apr

2 x (3H,2R,2H,1R,1H,1R,2H,2R,3H,3R); 4 x(1H,1R)

26

7 Apr

11 Apr

1H,1R,2H,1R,3H,2R,4H,2R,5H,3R,4H,2R,3H,2R,2H,1R,1H

25

14 Apr

18 Apr

4 x (3H,1R,3H) as out and back; 3R between

24

21 Apr

25 Apr

4 x (3H,1R,2H,1R,1H); 3R between sets

24

28 Apr

 

Pace: H =  Hard effort.  Tuesday: normally 5k or 10k; Thursday sessions pace varies depending on session and also any races planned for weekend.

R = Recovery.  Tuesday there is always regrouping between efforts and normally all recovery will be active but at slow pace.  Recovery on Thursdays will vary depending on session.

Safety: During dark evenings a number of regular routes or locations will be used, which it is hoped will remain well lit and reasonable underfoot surface.  As few roads as possible will be crossed, however athletes should wear bright clothes so they can be easily seen.  Thursday sessions will tend to be in one or more locations often based close to or at the track.

When groups are large then athletes need to run on left hand side of redway, letting faster athletes overtake on the right.   

Anyone wanting to understand more about the training or assistance with personal plans should ask.

Faster Athlete Sessions: Specific track or road sessions in preparation for the English National XC, UK Inter-counties XC and Spring 10k Races (MK Festival; of Running, Eastleigh 10k etc.). Reintroduction of fastest paces in preparation for track specific work from March. Recoveries are in brackets [] and are typically at an easy run or “float” pace.

Diane & James