Training

Monday night is interval training. This lasts about an hour and includes a warm up and a cool down run with hard efforts in between.

Date

Session

Notes

01/07/2019

City Centre Time Trial

4.5k Time Trial

08/07/2019

1,2,1,2 Efforts

Wu, 8x(1e 1r 2e 1r), cd

15/07/2019

Teardrop Out and Back Efforts

Wu, 3x(3e 30r 3e 2r, 2e 15r 2e 1r), r, e, cd

22/07/2019

Lodge Lake Tempos

Lap @ 5k Pace, 2r, Repeat

29/07/2019

Knowlhill Track

Progressive Laps, Tabata Sprints, Relay

05/08/2019

Loughton Hills

Effort Up, Rest, Effort down, Repeat

12/08/2019

12 x 2 Mins Progressive

Wu, 12x(2e 1r) Increasing Pace, cd

19/08/2019

Undulating Loop

3 or 4 Repeats Clockwise and Anticlockwise

26/08/2019

Bank Holiday

Feet Up, Hills if in Demand

02/09/2019

1,3,5,3,5,3,1 Efforts

Wu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd

09/09/2019

Campbell Park Hills

4 or 5 Repeats on Two Hills, XC Loop

16/09/2019

12 x 2 Mins Threshold + Sprints

Wu, 12x(90e 30 Sprint 1r), cd

23/09/2019

Shenley Wood Undulating Loop

Continuous Loop - Tempo, Sprint, Tempo, Recovery

30/09/2019

Teardrop Pyramid Lampposts

Wu, 3e 1r, 5e 2r, 3e, 1r, cd


All Wednesday night sessions involve a 70-minute run covering approximately 10km. These sessions will be run at a relaxed pace on and off road, depending on the time of year and weather conditions.

 

 

Relive a typical training session

Shenley Striders Running Club

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