MMKAC Endurance Group September 2017 Training programme

Date

Day

Time

Location

Activity

Comment/Options

10/9/17

Sunday

9pm

TBA

Group long run

10 - 15 miles dependent on personal training plan.

12/9/17

Tuesday

7pm

Stantonbury track

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

 

14/9/17

Thursday

7pm

Stantonbury track

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

See James or Di for your estimated threshold pace.

 

16/9/17

Saturday

9am

Campbell Park

2 x 10’ Kenyan Hills [3’] + MK Park run.

 

17/9/17

Sunday

9am

TBA

Group Long run

 

10 - 15 miles dependent on personal training plan.

19/9/17

Tuesday

7pm

Stantonbury track

10 x 3’ [1’/ 2’ after rep 5].

 

21/9/17

Thursday

7pm

Stantonbury track

16 x 300m [35”/100m float]

 

23/9/17

Saturday

9am

No Session

No Session

No session all racing tomorrow

24/9/17

Sunday

9am

Crystal Palace or Stantonbury

Southern 6 Stage Road Relays or NSPCC 10K/ Half Marathon.

 

26/9/17

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.

28/9/17

Thursday

7pm

Stantonbury track

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

See James or Di for your estimated threshold pace.

2s at 5k pace, 1s at 3k pace, 30s at 1500m pace.

30/9/17

Saturday

9am

Campbell Park

5 x 4’ hills [easy run back].

 

1/10/17

Sunday

9am

 

TBA

Group Long run

 

10 - 15 miles dependent on personal training plan.

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 72 - 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.