| 0 | 01/08/2018 | 14/03/2019 | 7.15pm warm-up (800 -1 mile very easy) followed by Dynamic stretching | Meet 7.15pm at the club for news updates & group announcements | 9.15 meet. Group announcements & warm-up in groups | Meet various times 8-9.00am. Refer running buddies for details | Always Check TP News for Track & Clubhouse availability |
| 25 | 21/01/2019 | 27/01/2019 | Track: 4x400m @ mile pace- 4x1000m @ 5k pace. 200m rec between reps- 400m recovery between sets. | Steady 50-80 mins run with 4x100 mtr strides at the end | JANUARY HANDICAP | Half Marathon Benchmark opportunity for Spring Marathons or 9-15 miles with varying pace judgement | Runners completing a Spring marathon should consider maintaining an element of Speed/Tempo running every week but ensure you add additional reps or distance. Sunday runs must be maintained at an easy pace and look to practice Drinks- Energy Gels and vary your terrain. |
| 26 | 28/01/2019 | 03/02/2019 | Track: 5x1000m as first and last 200m fast- middle 600m at race pace. Take 400m between each rep. | 6-8 miles with 3 x1 mile tempo in the middle (800 or 5 mins rec) | Short intensive hills by the Obelisk followed by relays | Half Marathon Benchmark opportunity for Spring Marathons or 9-15 miles with varying pace judgement | Runners completing a Spring marathon should consider maintaining an element of Speed/Tempo running every week but ensure you add additional reps or distance. Sunday runs must be maintained at an easy pace and look to practice Drinks- Energy Gels and vary your terrain. |
| 27 | 04/02/2019 | 10/02/2019 | 8-12x400mtrs at 10km pace with 200 jog recovery. | Steady 50-80 mins run with 4x100 mtr strides at the end | Met League Alexandra Palace | Sunday League Royston | Easy Training as a double header |
| 28 | 11/02/2019 | 17/02/2019 | Pyramid session 200-400-600-800-800-600-400-200 (100 jog rec) at 5km pace or steady run if raced | 6-8 miles with 2 x 2 mile tempo | UKA Session 2 in TP | 10-16 miles easy | Cross Country leagues are complete but look to race in Regional & National races or great opportunity for half marathon PB's. events will be added as they are available |
| 29 | 18/02/2019 | 24/02/2019 | Track Session 3-6 x 1600 mtrs (400 jog rec) | Steady 50-80 mins run with 4x100 mtr strides at the end | FEBRUARY HANDICAP | 12-18 miles easy | Cross Country leagues are complete but look to race in Regional & National races or great opportunity for half marathon PB's. events will be added as they are available |
| 30 | 25/02/2019 | 03/03/2019 | Track: 4-5x1200m with 800m at 5k pace- 400m at mile pace. 400m recovery between sets. | 1 mile easy - 15 mins tempo (2 mins rec) and back in 14 mins - run easy to finis | Cartwheel of hills or similar session | 9-15 miles easy with varying pace judgement | Cross Country leagues are complete but look to race in Regional & National races or great opportunity for half marathon PB's. events will be added as they are available |
| 31 | 04/03/2019 | 10/03/2019 | Pyramid session 400-800-1200-1600-1200-800-400 (200 jog rec) | 6-8 miles with 3-4 miles tempo | Sessions to be published nearer the date | Half Marathon Benchmark opportunity for Spring Marathons or 9-15 miles with varying pace judgement | Cross Country leagues are complete but look to race in Regional & National races or great opportunity for half marathon PB's. events will be added as they are available |
