Tuesday training sessions for endurance athletes focusing on mid-distance road events - 2012

Date	Session – Experienced Runners	Notes
3 January	2 X (4 x 3’H, 3’R) + additional 2’R between sets
10 January	2 X (2’H, 2’R, 3’H, 3’R, 2’H, 2’R, 3’H, 3’R, 2’H, 2’R) + additional3’R between sets
17 January	6 X (3’T, 3’R) + 2’R + 6 X (1’H, 1’R)
24 January	3 X (4 X 2’H, 2’R) + additional 2’R between sets
31 January	3 X (8 X 1’H, 1’R) + additional 3’R between sets
7 February	4 X( 3’H, 1’R, 3’H) with 3’R between sets	Efforts will be out and back, active recovery
14 February	5’T, 6 X 45” Hill, 5’T, 6 x 45” Hill,5’T	Non-hill efforts will be out and back from near hill
21 February	4 X (3’H, 3’R) + 2’R + 4 X (2’H, 2’R) + 2’R + 4 X (1’H, 1’R)
28 February	2 X (1’H, 1’R, 2’H,2’R, 3’H, 3’R, 3’H, 2’R, 2’H, 1’R, 1’H) + 3’R between sets
6 March	4 X (4’T, 2’R) + 2’R + 8 X (1’H, 1’R)
13 March	2 X((3’H, 1’R, 3’H) + 3’R + (2’H, 1’R, 2’R) + 2’R + (1’H, 1’R, 1’H)) +3’R between sets	Efforts will be out and back, active recovery
20 March	2 X (4 X 3’H, 2’R) + 3’R between sets
27 March	6 X (2’H, 2’R) + 2’R + 6 X (1’H,1’R) + 2’R + 6 X (1’H,1’R)
3 April	5’T, 5 X 1’ hills, 5’T, 5 X 1’ hills , 5’T	T will be out and back from near hill
	9 April – Stanwick 10k – Provisional (Ladies won Team Trophy 2011)
10 April	3 X (3 X 3’H, 3’R) + additional 2’R between sets
	15 April – Flitwick 10k (MMKAC Grand Prix)

‘ = minutes “ = seconds

H = effort run at 5k pace (HR max around 90-95%)

T = effort run at 10k pace (HR max around 85-92%)

R = recovery run at steady pace, breathing easily and able to talk (HR max dropping to 65-75% by end of recovery) – all recovery should be active

Example of pace for person capable of 42’ for 10k: H = 6’20”, T = 6’50”, R = 7’30” – 8’ (for person specific pace please speak to Diane)

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.

Diane Baldwin

CandD.Baldwin@Btinternet.com 07777 664068