The club holds 3 main sessions a week Tuesday evening, Thursday evening and Saturday mornings.

These sessions are split into various groups based on ability with groups to cover all abilities, from those new to running to those who are a bit quicker than most.

In addition, we have additional sessions for various groups and specialised sessions for our triathlon section, that are open to all members, for swimming and cycling.

Our coaches and leaders also introduce various training programs throughout the year to target a specific race, for example, spring marathons, autumn half marathons, as well as the various leagues the club is involved with.

Therefore, if it involves running, regardless of ability, we should have a group or a session for you.

The ‘Senior’ ‘Junior’ & ‘Triathlon’ Sessions are Examples but timings should remain the same.

 

MWL Training Schedule 2017

By Ed Simmons

Schedule_Download_Link

Wk No. W/C Tue Thur Sat Sun
1 4/10/2017 Descending Ladder Session: 2 sets x 800m, 600m, 400m, 200m, with 200m recovery and each rep getting faster: 800m @ 5k pace down to 200m at mile pace.
To finish 4 x 100 mtr strides (100m between each)
Alternative Sessions
40mins 10k Pace – Add extra set
60mins 10k Pace -2x800,400,200 with 4x100m to finish recoveries as above
Tempo: 3x10min (5min jog) of training run spent at c.10k intensity Hill Session: 8x3min with jog back recovery
2 4/17/2017 600 kick session: 2x 4x600m as 400m at 5k pace, 200m at sub-mile pace. 200m recovery between reps and 800m recovery between sets.
Alternative Session:
60mins 10k Pace -2x3x600m same recovery
Tempo: 2x 15min (5in recovery jog) of training run spent at c.10k intensity Kenyan Hills: Constant up:down a steady gradient (1km hill opposite Everest is ideal) for 30min.
3 4/24/2017 Set 1: 3x800m @ 5k pace with 200m recovery  Set 2: 4x400m @ mile pace with 100m recovery  Set 3: 4x200m @ finishing pace 400m recovery between sets. Alternative Sessions: 40mins 10k Pace – Add additional 800m 60mins 10k Pace – 2x800m, 2x400m, 3x200m Tempo: 30min of training run spent at c.10k intensity Handicap
or
Hill Session: 10x2min with jog back recovery
4 5/1/2017 [3x] 5x300m @ sub-5k pace with just 100m recovery. 3x sets with 800m recovery between sets
Alternative Session
60mins 10k Pace – 3x3x300m
Tempo: 30min of training run spent at c.10k intensity 8x 80m strides at the end of the run Hill Session: [2x] 6x 1min with jog back recovery. Not sprinting – as you’d run it in a 5k.
OR
OAKHILL PARK RUN (TBC)
5 5/8/2017 Set 1: 3x800m @ 5k pace with 200m recovery
Set 2: 4x400m @ mile pace with 100m recovery
Set 3: 4x200m @ finishing pace 400m recovery between sets.
Alternative Sessions:
40mins 10k Pace – Add additional 800m
60mins 10k Pace – 2x800m, 2x400m, 3x200m
Out and Back
Tempo: 30min of training run spent at c.10k intensity 8x 80m strides at the end of the run
Steady paced 6-7 mileson hilly route
6 5/15/2017 MWL 1 Royston Recovery jog Hill Session: 6x Everest with jog back recovery; 6x Cottage Hill with jog back recovery.
7 5/22/2017 8x200m at 5k pace MWL 2 St. Albans Handicap
Or
Hill Session: 5x2min with jog back recovery 5x1min with jog back recovery
8 5/29/2017 [3x] 4x300m @ sub-5k pace with just 100m recovery with 800m recovery between sets
Alternative Session:
60mins 10k Pace – 3x3x400m, same recovery
Tempo: 2x15min of training run spent at sub-10k intensity 8x 80m strides at the end of the run
This can be done around the Trent Park MWL route
Steady paced 6-7 mileson hilly route  – possibly along Trent Park MWL route
9 6/5/2017 [3x] 3 x 400m @ 5k pace with just 100m recovery. 3x sets with 400m recovery between sets
Alternative Session:
60mins 10k Pace – 3x3x400m, same recovery
Tempo: 30min of training run spent at c.10k intensity 8x 80m strides at the end of the run
This can be done around the Trent Park MWL route
Hill Session: [2x] 6x 1min with jog back recovery. Not sprinting – as you’d run it in a 5k.
10 6/12/2017 MWL 3 Trent Park Recovery jog Steady paced 6-7 miles on hilly route  –  (Triffic Trail Route)
11 6/19/2017 Set 1: 5x400m @ 5k pace, 200m recovery
[400m recovery between sets]
Set 2: 5x400m @ 5k pace, 100m recovery
[400m recovery between sets]
Set 3: 5x200m @ mile pace, 100m recovery
Alternative Session:
For those running Triffic Trail drop the first set
60mins 10k Pace – 2x3x400m, 4x200m, same recovery
Tempo: 30min of training run spent at c.10k intensity 8x 80m strides at the end of the run
or
Easy paced 30min run with 8x80m if running Triffic Trail
Easy paced 30min run with 8x 80m
Strides at the end of the run
Triffic Trail
12 6/26/2017 [3x] 4x300m @ sub-5k pace with just 100m recovery. 3x sets with 800m recovery between sets
Alternative Session:
60mins 10k Pace – 3x3x300m, same recovery
Tempo: 30min of training run spent at c.10k intensity 8x 80m strides at the end of the run Handicap
Or
Hill Session: Relays – find a hill c.45-60sec and get into teams of 4. Run 3 races. Someone keep score: lowest overall score wins. In the event of a draw, have a run-off!
13 7/3/2017 MWL 4 Chingford Recovery jog Hill Session: [2x] 6x 1min with jog back recovery. Not sprinting – as you’d run it in a 5k.
14 7/10/2017 MWL 5 Welwyn Recovery jog Steady paced 6-7 mileson hilly route

Senior Sessions

Tuesday 7:15pm Speed session either at Queen Elizabeth Stadium or from the Club House
Thursday 7:15pm Tempo session from the Club House
Saturday 9:00am Various sessions (speed, hills, etc) from the Club House
Sunday 9:00am Long runs from the Club House

Junior Sessions

Tuesday 6:15pm Speed session at Queen Elizabeth Stadium (invitation only)
Thursday 7:00pm Tempo session from the Club House (invitation only)
Saturday 9:30am Group sessions (speed, hills, etc) from the Club House

Triathlon Sessions

Tuesday 7:15pm As per senior sessions
Thursday 7;15pm As per senior sessions
Saturday 7;30am Swimming session at Queenswood School
Saturday 9:00am As per senior session
Sunday 8;30am Long cycle ride starting in Enfield

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