Monday night is internal training, it lasts about an hour, this includes a warm up and a cool down run with hard efforts in between.
12x2 min efforts 1 min rest
Track OR out and back (with surprise bleep test which is optional)
4x4 Min efforts 2x2,1x1
Track OR pyramid lampposts
5x 4 min E,2 rest
1,2,3,4,4,3,2,1 E 2 rest
3x7 efforts 3 rest
Out and back efforts 2 min E/ 15sec rest/ 2 min E
All Wednesday night sessions will involve a 70 minute run, which will cover approximately 10km, these sessions will be run at a relaxed pace on and off road, depending on the time of year and weather conditions.
Summer Run series is back again: Below are the runs during the summer months where we will take the Wednesday runs on tour around the great landscape we live in.
Newport Pagnell and Lathbury
Sunday runs will start at 8:30 am, see Facebook for details and location.
Shenley Striders Running Club
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