Training for Improvers Endurance Group – Winter/Spring 2017

 

Tuesday

Session

Location

Dates of ‘interest’

3 January

Hill work – Bradwell Common Reps.

Track

 

10 January

(2H, 1R) * 5, 5R, (2H, 1R) * 5

Track

14 January – Chiltern League XC Keysoe

17 January

(2H, 2R) * 3, 4R, * 3

Track

 

25 January

Distance efforts - 1km repeats

Track

29 January – Gade Valley Marathon Training - 12M

31 January

(1H, 1R, 2H, 2R, 3H) 4R * 4

Track

05 February, Watford Half Marathon

07 February

Hill work - Heelands Hill

Track

11 February – Chiltern League XC Campbell Park, MK or marshal

14 February

(1H, 1R) * 5, 3R (3H, 3R) * 2, 5R, (1H, 1R) * 5

Track

19 February – Hardwick X-Stream

21 February

(2H, 2R, 3H, 3R) * 4

Track

26 February – Gade Valley Marathon Training, 17M or Winslow 10k

28 February

Distance efforts  - 1m repeats

Track

5 March MK Festival of Running  or marshal please

07 March

Steady Run with intermediate sprints

Track

 

14 March

(2H, 2R, 1H, 1R) * 5, 4R, 3H

Track

 

21 March

Hill work – Bradwell Common Reps.

Track

26 March – Gade Valley Marathon Training, 20M.  Or Sandy 10 (miles)

28 March

(3H, 2R, 2H, 1R, 1H) 4R * 4

Track

02 April – Oakley 20 (miles)

04 April

(3H, 2R, 1H, 1R, 3H, 4R) * 3

Track

09 April – Flitwick 10 (km)

11 April

Hill work - Heelands Hill

Track

 

18 April

(1H, 1R) * 5, 3R (3H, 3R) * 2, 5R (1H, 1R) * 5, 3H

Track

23 April – London Marathon

25 April

Distance efforts

Track

01 May – MK Marathon

01 May – Thornborough 10 or 5 (miles)

02 May

(2H, 2R, 3H) 4R * 4

Track

Wed 3 May – EMGP Silverstone 10k

09 May

Brickhill Woods Hill Session (XC/off-road)

(Second Tuesday of the Month)

Brickhill Woods Ch.

Friday 12 May – EMGP Blisworth (provisional)

16 May

((1H * 1R) * 10, 5R) * 2

Track

Wednesday 17 May – EMGP Rugby (provisional)

 

Early warning Tuesday 27 June - EMGP Milton Keynes 10k – if not running then your club will need marshals

 

H = effort run at 5k pace for those concentrating on 10k; 10k pace for those concentrating on marathon.

R = recovery run at very steady pace, breathing easily and able to talk.  All recovery should be active, except when doing out and back session.

 

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.  During session the group will normally run around 6 miles and sessions normally last around 60-70mins.

Groups meet at the clubhouse at Stantonbury Stadium to start the session at 7pm prompt.

 

Malcolm Kidby malcolmkidby@sky.com 07766 310883