Improvers Group - Tuesday Training from Stantonbury Track

 

Session

11 Sept

Steady Run

 

18 Sept

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

 

25 Sept

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

 

2 Oct

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

 

9 Oct

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

 

16 Oct

Steady run

 

23 Oct

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

 

30 Oct

5min tempo, 6 x 45sec hills, 5min temp, 3 x hill of 5 lamp posts

Tempo along Railway walk to Bradwell Windmill, hills under canal alongside V6, tempo back along Railway Walk to lamp posts(V8) after underpass to track

6 Nov

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

 

13 Nov

Steady run

 

20 Nov

6 x (3H,3R)

 

27 Nov

4min temp, 4 x 45sec hills, 4min tempo(2 out, turn 2 back), 4 x 45sec, 4min tempo

Railway walk for tempo, hill under canal along V6

4 Dec

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

 

11 Dec

Steady run

 

18 Dec

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

 

25 Dec

Xmas social run TBC

 

1 Jan

New Year social run TBC

 

 

H = effort run at 5k pace (HR max around 90-95%) or until breathing hard, not able to talk

R = recovery run or keep walking at steady pace until breathing easily and able to talk (HR max dropping to 65-75% by end of recovery)

 

During efforts and recovery everyone should run at a pace which suits them. There will always be regrouping during the recovery. Everyone will be made aware of the route planned. Total distance each session will be approximately 6miles / 60-70mins. Groups leave track at 7pm prompt.

 

 

Brian Graves