MMKAC Endurance Group Summer Training May 2017 - August 2017.

Tuesdays

Thursdays

Saturdays

2nd May

Club 10k pace - 5, 4, 3 x 3, 4, 5. [2 after 4s and 5s, 1 after 3s].

Or Recommended Race - East Midlands Grand Prix (EMGP) - Silverstone 10K

4th May

Campbell Park - 10 x 45 hill [90 jog back].

 

6th May

5000m Pace Session

6 x 1000m [90 float].

9th May

Campbell Park - 6 x 3 hills [~ 330 jog back].

11th May

3 x 2 miles [2 easy] @ half marathon (HM) pace.

13th May

Bucks County @ Oxford - 1500m

 

Or Recommended Race Friday 12th May- EMGP - Blisworth 5.

16th May

10k pace - 4 x 4 [2], 5 x 3 [1].

Or Wed 17TH EMGP Rugby 6.

18th May

5000m Pace Session

2 x (3 x 800m [2]) [5].

21st May

Southern Athletics League @ Bedford

 

23rd May

Club 5k pace

3 x 3 [2], 3 x 2[1], 3 x 1 [1].

Or Wed 24TH EMGP Corby 5

25th May

4 x 2 miles [2 easy] @ HM pace.

 

29th May

Vitality 10000 (British 10k) - London.

30th May

Club 10k pace

4 x 4 [2], 6 x 3 [1].

1st June

Campbell Park

6 x 3 hills [jog back].

3rd June

800m Pace Session.

6th June

Club 5k Pace - 2 x (3[2],2[1],1[1], 2[1], 3), [3].

Or recommended Race - EMGP - Banbury 5 Miles.

8th June

4 x 2 miles [2 easy] @ HM pace.

 

10th June

1500m Pace Session

 

13th June

Club 10k Pace- 5,4,3,2,3,4,5,4 [2]. Or EMGP Harborough 5.

15th June

Campbell Park - 10 x 45 hill [90 jog back].

17th June

Southern Athletics League @ Chelmsford

20th June

Club 5k - 2 x 4 [2]. 2 x 3 [2], 4 x 2[1]. Or EMGP Weedon 10k.

22nd June

4 x 2 miles [2 easy] @ HM pace.

24th June

800m Pace Session.

27th June

EMGP - Milton Keynes 10K.

No Club Session as most Athletes racing or marshalling.

29th June

5000 m Pace Session

2 x (2 x 1200m [3]), [8] or easier session 4 x (2 x 1000m [345]) [8].

1st June

1500m Pace Session

 

4th July

Club 5k Pace - 5 x 4 [2].

6th July

10 x 45 hill [90 jog back].

8th July

Southern Athletics League @ Battersea

11th July

Club 10k Pace

2 x (5 [2], 4[2], 3[1], 2[1], 1) [3].

13th July

5000 m Pace Session

4 x 1600m [90 float] or easier session 4 x (2 x 600m [75]) [90 float].

15th July

800m Pace Session

 

18th July

5k - 3 x 4 [2], 4 x 2[1], 2 x 1[1].

20th July

Campbell Park

6 x 3 hills [jog back].

22nd July

1500m Pace Session

 

25th July

Club 10k - 5,4,3,2,3,4,5,4,3 [2].

 

27th July

4 x 2 miles [2 easy] @ HM pace.

29th July

5000m Session

2 x (2 x 1200m [3]), [8].

1st Aug

Campbell Park

6 x 3 hills [jog back].

3rdAug

3 x 3 miles [3 easy] @ HM pace.

5th Aug

800m Pace Session

8th Aug

Club 10k Pace

5,4,3,2,3,4,5,4,3 [2].

10th Aug

5000 m Pace Session

4 x 1600m [90 float]. or easier session 4 x (2 x 600m [75]) [90 float].

12th Aug

1500 m Pace Session

 

16th Aug

Club 5k Pace - 5 x 1180m Di Baldwin 5k loop.

18th Aug

Bradwell Common - 2 mile @ HM, 10 x 45 hills, 2 mile HM.

20th Aug

Southern Athletics League - Milton Keynes.

22nd Aug

Club 10k Pace - 2 x (5 [2], 4[2], 3[1], 2[1], 1) [3].

24th Aug

Campbell Park 6 x 3 hills [~ 330 jog back].

26th Aug

800 m Pace Session

 

29th Aug

Club 5k Pace

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

31st Aug

3 x 3 miles [3 easy] @ HM pace.

2nd Sept

1500 m Pace Session

 

The Marshall Milton Keynes AC endurance running group is aimed for runners targeting a large range of endurance events from the 800m/1500m and 5000m on the track up to the marathon and beyond on the road. All runners are welcome.

 

Group sessions are designed to include sessions over a fortnightly cycle which are applicable for athletes who are targeting both road races (10k to marathon) and track races.

 

We meet at the track for all sessions. 7PM on Tuesday and Thursdays.

 

Tuesdays (the main club night) are a mixture of redway based 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 tend to run an average of 7-9 miles during these sessions.

 

Thursdays are a mixture of hill sessions, half marathon pace sessions and track sessions.

Saturdays are reserved for the majority of the faster paced track sessions.

 

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.

 

If you have any questions then please contact the group coaches Dr James Tuttle (james.tuttle1987@gmail.com) or Di Baldwin (candd.baldwin@btinternet.com).