| Winter 2020 |
1 |
30/11/2020 |
5x1000 mtrs @ 5 to10km pace (90 secs recovery) |
40-80 mins easy running |
Plank Handicap |
90-120 mins easy |
Government Lockdown review 2nd December 2020 |
No |
| Winter 2020 |
2 |
07/12/2020 |
4 to 6x800 mtrs (90 rec) followed by 2000 mtrs. Strides to close |
50-80 mins easy run |
Hills: 6x3min on hill opposite Everest - run over the top of the hill if required, but keep running strong for 3 min. |
90-120 mins easy |
|
No |
| Winter 2020 |
3 |
14/12/2020 |
6x600, 4x400,4x200 @5km 200 jog rec or 90 secs standing (Progressively quicker) |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
Steady run in Trent Park 50-80 mins |
30 mins v.easy/75 mins marathon pace/10 mins easy |
|
No |
| Winter 2020 |
4 |
21/12/2020 |
Refer to Running Buddies & TP News for any details regarding Christmas club events |
Refer to Running Buddies & TP News for any details regarding Christmas club events |
Refer to Running Buddies & TP News for any details regarding Christmas club events |
Refer to Running Buddies & TP News for any details regarding Christmas club events |
Refer to Running Buddies & TP News for any details regarding Christmas club events |
No |
| Winter 2020 |
5 |
28/12/2020 |
Recommend Easy run with some strides thrown in |
Potential Year end Ridgeway 10 mile |
Recommend Easy run with some strides thrown in |
90-120 mins easy |
|
No |
| Winter 2020 |
6 |
04/01/2021 |
Pyramid Session 400,800,1200,1600,1200,800,400 @5-10km pace (90 standing rec) |
Tempo Run 10-15 mins easy, 3 miles (Half Marathon Pace) 10-15 mins easy |
Steady run (Off road is possible) Park 50-80 mins |
60-120 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
7 |
11/01/2021 |
6x800, 6x400 @5Km pace (90 standing rec) |
Tempo run 15 mins easy, 2x2 miles (HM Pace), 15 mins easy |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
8 |
18/01/2021 |
4-6 x 1000(90 standing rec) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hills: 10 mins warm-up 3x5x1 min on a gradual hill (jog rec) 10 mins easy |
60-110 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
9 |
25/01/2021 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
Easy run (Off road is possible) Park 50-80 mins |
60-120 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
10 |
01/02/2021 |
Pyramid Session 400,800,1200,1600,1200,800,400 @5-10km pace (90 standing rec) |
Easy Run 45-80 mins |
Benchmark Virtual Time-trial (5Km) |
60-100 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
11 |
08/02/2021 |
4x800, 4x400 @5Km pace (75 standing rec) |
Easy Run 45-80 mins |
EA 5 Mile Virtual Time Trial |
60-120 mins easy |
Virtual 5 mile can be run between 10th - 15th Feb |
No |
| Winter 2020 |
12 |
15/02/2021 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Tempo Run 10-15 mins easy, 3 miles (Half Marathon Pace) 10-15 mins easy |
30-60 mins hilly run in the Park. Easy pace but maintain pace up the hills |
60-100 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
13 |
22/02/2021 |
Pyramid Session 400,800,1200,1600,1200,800,400 @5-10km pace (90 standing rec) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hills: 10 mins warm-up 3x5x1 min on a gradual hill (jog rec) 10 mins easy |
60-110 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
14 |
01/03/2021 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
Easy Run 45-80 mins |
45-60 mins fartlek inc warm-up & warm-down |
60-120 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
15 |
08/03/2021 |
4-6x1000 (90 secs) @ 5-10km pace |
Easy Run 45-80 mins |
15 mins w/up, 5km Time Trial, 15 mins easy |
60-120 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
16 |
15/03/2021 |
Pyramid Session 400,800,1200,1600,1200,800,400 @5-10km pace (90 standing rec) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hills: 10 mins warm-up 3x5x1 min on a gradual hill (jog rec) 10 mins easy |
60-100 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
17 |
22/03/2021 |
16-20 x 200 @ sub 5km pace (75 rec) 3 mins jogging @ 1 mile @ 5km |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
30-60 mins hilly run in the Park. Easy pace but maintain pace up the hills |
60-110 mins easy |
No organised Club sessions whilst in Tier 4 (Southgate Hockey Centre and Track Closed until further notice) |
No |
| Winter 2020 |
18 |
29/03/2021 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins |
Hills 10 mins warm-up 6x2 mins e.g. Everest, jog rec 20 mins easy |
60-120 mins easy |
New Guidance will be shared on Organised and Un-organised Training sessions to come into effect from the 29th March |
No |
| Winter 2020 |
19 |
05/04/2021 |
6-8 x 600 mtrs (90 rec) @ 5km pace |
Tempo run - I0 mins v.easy. Alternating 1 miles @ 10km, 1 easy for 4-6 miles 10 mins v.easy |
15 mins w/up, 5km Time Trial, 15 mins easy |
60-120 mins easy |
New Guidance will be shared on Organised and Un-organised Training sessions to come into effect from the 29th March |
No |
| Spring 2021 |
20 |
12/04/2021 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 15 secs off per mile 6 miles 10 easy |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
This training block of 4 weeks is designed to add more speed into your training for 5km up to 10km. If returning to fitness reduce the number of reps. If aiming for longer distance add more miles to warm-ups and easy runs. Try to retain 2 quality sessions per week |
No |
| Spring 2021 |
21 |
19/04/2021 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 6 miles 10 easy |
"The Plank" 5km Handicap |
60-100 mins easy |
This training block of 4 weeks is designed to add more speed into your training for 5km up to 10km. If returning to fitness reduce the number of reps. If aiming for longer distance add more miles to warm-ups and easy runs. Try to retain 2 quality sessions per week |
No |
| Spring 2021 |
22 |
26/04/2021 |
3x5x300 (75,180) aim for between 5km and 10km pace |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 19mins. 10 mins easy |
15 mins w/up, 5km Time Trial, 15 mins easy |
60-120 mins easy |
This training block of 4 weeks is designed to add more speed into your training for 5km up to 10km. If returning to fitness reduce the number of reps. If aiming for longer distance add more miles to warm-ups and easy runs. Try to retain 2 quality sessions per week |
No |
| Spring 2021 |
23 |
03/05/2021 |
16-20 x 200 @ sub 5km pace (75 rec) |
Easy Run 45-80 mins |
Cartwheel of hills or similar continuous hill reps 15-25 mins |
60-120 mins easy |
This training block of 4 weeks is designed to add more speed into your training for 5km up to 10km. If returning to fitness reduce the number of reps. If aiming for longer distance add more miles to warm-ups and easy runs. Try to retain 2 quality sessions per week |
No |
| Spring 2021 |
24 |
10/05/2021 |
5x600 differentials. First 400 @5km pace & last 200 @ 1mile pace. 2mins recovery |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Easy Run 45-80 mins in the park. |
60-100 mins easy |
This training block of 4 weeks is designed to add more speed into your training for 5km up to 10km. If returning to fitness reduce the number of reps. If aiming for longer distance add more miles to warm-ups and easy runs. Try to retain 2 quality sessions per week |
No |
| Spring 2021 |
25 |
17/05/2021 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Tempo run - I0 mins v.easy. Alternating 1 miles @ 10km, 1 easy for 4-6 miles 10 mins v.easy |
Hills: 10 mins warm-up 3x4x30 secs on a med/hard hill (jog rec) 10 mins easy |
60-120 mins easy |
Look out for opportunities to run virtual races for the club through our social media groups and TP news |
No |
| Spring 2021 |
26 |
24/05/2021 |
16-20 x 200 @ sub 5km pace (75 rec) |
Easy Run 45-80 mins include 5 strides of 50 mtrs approx each at the end |
The Plank Handicap or 5km time trial |
60-100 mins easy |
Look out for opportunities to run virtual races for the club through our social media groups and TP news |
No |
| Spring 2021 |
27 |
31/05/2021 |
4x400,1x1000,4x200 (90rec) |
Easy Run 45-80 mins include 5 strides of 50 mtrs approx each at the end |
10km Time Trial - Mid-week League (Check TP news & Social Media for more details) |
60-120 mins easy |
Parkruns - Provisionally scheduled to start again 5th June |
No |
| Spring 2021 |
28 |
07/06/2021 |
3x5x300 (75,180) aim for 5km pace |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Long Hill Reps in Trent Park |
60-120 mins easy |
There are 2 Mid-Week Time Trilas between 24th May-6th June and 14-27th June. Read TP news for details as suitable for all club members |
No |
| Spring 2021 |
29 |
14/06/2021 |
6-8 x 600mtrs (90rec) aim 5km pace |
Easy Run 45-80 mins include 5 strides of 50 mtrs approx each at the end |
10km Time Trial - Mid-week League (Check TP news & Social Media for more details) |
60-100 mins easy |
There are 2 Mid-Week Time Trilas between 24th May-6th June and 14-27th June. Read TP news for details as suitable for all club members |
No |
| Summer 2021 |
30 |
21/06/2021 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
Fartlek with 20 mins of efforts |
The Plank Handicap |
60-120 mins easy |
Roadmap to recovery guidance issued for 21st June |
No |
| Summer 2021 |
31 |
28/06/2021 |
16-20 x 200 @ sub 5km pace (75 rec) |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
Hills: 10 mins warm-up 3x4x1 min on a gradual hill (jog rec) 10 mins easy |
60-120 mins easy |
|
No |
| Summer 2021 |
32 |
05/07/2021 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins include 5 strides of 50 mtrs approx each at the end |
Hills: 10 mins warm-up 3x4x1 min on a gradual hill (jog rec) 10 mins easy |
60-100 mins easy |
|
No |
| Summer 2021 |
33 |
12/07/2021 |
4x400,1x1000,4x200 (90rec) |
5km Time Trial |
10km Time Trial - Mid-week League (Check TP news & Social Media for more details) |
60-120 mins easy |
Parkruns - Provisionally scheduled to start again 24th July |
No |
| Summer 2021 |
34 |
19/07/2021 |
3x5x300 (75,180) aim for 5km pace. Please note that the track is likely to move to Thursday this week |
Tempo run. 10 mins v.easy, 30 mins @HalfMarathon Pace, 10 mins easy |
6x3 mins along Obelisk Path in Trent Park (2 mins recovery) |
60-120 mins easy |
The track sessions are likely to be booked for Thursday as Enfield Town have Footbal/ Matches arranged for the 20th & 27th July. Check Coacha & Whatsapp etc for details |
No |
| Summer 2021 |
35 |
26/07/2021 |
6x800mtrs aim for 5km pace with 90 secs standing recovery.Please note that the track is likely to move to Thursday this week |
45mins -80 mins easy with 4x100 mtr strides |
10km Time Trial - Mid-week League (Check TP news & Social Media for more details) |
60-100 mins easy |
The track sessions are likely to be booked for Thursday as Enfield Town have Footbal/ Matches arranged for the 20th & 27th July. Check Coacha & Whatsapp etc for details |
No |
| Summer 2021 |
36 |
02/08/2021 |
800,1200,1600,1200,800 @ 10km pace 90 secs standing recovery. |
Tempo run. 10 mins v.easy, 30 mins @HalfMarathon Pace, 10 mins easy |
The Plank Handicap |
60-120 mins easy |
Scott's Travel Mid-week Virtual Time Trials . Read TP news for details as suitable for all club members |
No |
| Summer 2021 |
37 |
09/08/2021 |
16-20 x 200 @ sub 5km pace (75 rec) |
45mins -80 mins easy with 4x100 mtr strides |
10km Time Trial - Mid-week League (Check TP news & Social Media for more details) |
60-120 mins easy |
Scott's Travel Mid-week Virtual Time Trials . Read TP news for details as suitable for all club members |
No |
| Summer 2021 |
38 |
16/08/2021 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
Fartlek undulating course. Include approx 20 mins of varying efforts |
60-100 mins easy |
|
No |
| Winter 2021 |
39 |
04/10/2021 |
Tempo run. 15 mins v.easy, 30 mins @HalfMarathon Pace, 15 mins easy |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Hills: 10 mins warm-up 20 mins Kenyan Hills 10 mins cool down |
60-120 mins easy |
Track is transferred to Thursday due to Football Match |
No |
| Winter 2021 |
40 |
11/10/2021 |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 18mins. 10 mins easy |
6-8 x 600mtrs (90rec) aim 10km pace (Easier session due to double header race weekend) |
Met League Claybury |
Sunday League Cheshunt |
Track is transferred to Thursday due to Football Match |
No |
| Winter 2021 |
41 |
18/10/2021 |
Pyramid session 400,800,1200,1600,1200,800,400 @10km pace with 90 rec |
45-80 mins hilly run. Try to keep an even pace throughout after 10 mins warm-up |
Hill Session In TP. Refer Coacha for details |
60-120 mins easy |
|
No |
| Winter 2021 |
42 |
25/10/2021 |
4x4x400 (75 rec)(3mins set) @ 5km pace. Optional 3 sets |
45mins -80 mins easy with 4x100 mtr strides |
North London Champs |
60-120 mins easy |
|
No |
| Winter 2021 |
43 |
01/11/2021 |
6x800 (90) & 4x400 (90) |
Tempo run. 15 mins v.easy, 35 mins @HalfMarathon Pace, 10 mins easy |
Hill Session In TP. Refer Coacha for details |
60-100 mins easy |
|
No |
| Winter 2021 |
44 |
08/11/2021 |
4x800,4x400, 4x200 (90) |
45mins -80 mins easy with 4x100 mtr strides |
Met League Welling |
60-120 mins easy |
No Track this week due to Football Match |
No |
| Winter 2021 |
45 |
15/11/2021 |
5x1000 (75) 2x400 (75) |
45mins -80 mins easy with 4x100 mtr strides |
London Champs |
60-120 mins easy |
|
No |
| Winter 2021 |
46 |
22/11/2021 |
Pyramid session 400,800,1200,1600,1200,800,400 @10km pace with 90 rec |
45mins -80 mins easy with 4x100 mtr strides |
Chingford League Trent Park |
60-100 mins easy |
|
No |
| Winter 2021 |
47 |
29/11/2021 |
Slider session 6,5,4,3,2,1 min efforts |
Tempo run. 15 mins v.easy, 25 mins @HalfMarathon Pace, 10 mins easy |
Met League Uxbridge |
60-120 mins easy |
|
No |
| Winter 2021 |
48 |
06/12/2021 |
4x4x400 (75 rec)(3mins set) @ 5km pace. Optional 3 sets |
45mins -80 mins easy with 4x100 mtr strides |
Masters Champs |
Sunday League Trent Park |
|
No |
| Winter 2021 |
49 |
13/12/2021 |
8x600 mtrs (90) @ 5km pace |
45-80 mins easy (Christmas Party @ SHC) |
Rest Day or Christmas Handicap |
Sunday League Stevenage |
|
No |
| Winter 2021 |
50 |
20/12/2021 |
No Track - BEVAN Road Hills |
No organised sessions - recommend easy run or Fartlek |
Christmas Day |
Boxing Day |
Look out for details of Christmas Hills & Parkruns |
No |
| Winter 2021 |
51 |
27/12/2021 |
SHC closed - Check Coacha/Whatapp/Running Buddies |
SHC closed - Check Coacha/Whatapp/Running Buddies |
New Years Day |
60-120 mins easy |
Look out for details of Year End Runs |
No |
| Winter 2022 |
1 |
03/01/2022 |
No Track - 6-8 x 800mtrs (90) on Bramley Road |
45mins -80 mins easy with 4x100 mtr strides |
Hill Session In TP. Refer Coacha for details |
60-100 mins easy |
|
No |
| Winter 2022 |
2 |
10/01/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy social runs with 2 races at the weekend |
Met League - Wormwood Scrubbs |
Sunday League - Watford |
|
No |
| Winter 2022 |
3 |
17/01/2022 |
5x1000 (90) 2x400 (60) |
45mins -80 mins easy with 4x100 mtr strides |
Chingford League - Epping Forest |
60-120 mins easy |
|
No |
| Winter 2022 |
4 |
24/01/2022 |
Pyramid session 400,800,1200,1600,1200,800,400 (90 rec) |
45mins -80 mins easy with 4x100 mtr strides |
Hill Session In TP. Refer Coacha for details |
60-120 mins easy |
|
No |
| Winter 2022 |
5 |
31/01/2022 |
Hill session Bevan Road |
45mins -80 mins easy with 4x100 mtr strides |
Chingford League - Victoria Park |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
6 |
07/02/2022 |
Track 2x1000,4x400,2x1000 (90) |
10 mins easy. 20 mins out/19 mins back.10 mins easy |
Hill Session in TP or Easy 5km if racing Sunday |
Sunday League - Royston |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
7 |
14/02/2022 |
12x400 (75) @ 5km pace |
45mins -80 mins easy with 4x100 mtr strides |
Met League - Trent Park |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
8 |
21/02/2022 |
6-8 x 800 (90) @ 5-10km pace |
10 mins easy. 20-30 mins tempo. 10 mins easy |
Handicap |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
9 |
28/02/2022 |
1x800 (75) 4x400(75) 8x200 (75) @ 5km pace |
45mins -80 mins easy with 4x100 mtr strides |
Chingford League C-xountry relays (3000mtrs only) |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
10 |
07/03/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
10 mins easy. 20 mins out/19 mins back.10 mins easy |
Easy Trail run in Trent Park |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Winter 2022 |
11 |
14/03/2022 |
Pyramid session 400,800,1200,1200,800,400 (90 rec) |
45mins -80 mins easy with 4x100 mtr strides |
Hill Session In TP. Refer Coacha for details |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Spring 2022 |
1 |
21/03/2022 |
3x5x300 (75) & 3mins between sets @5km pace |
10 mins easy. 20-30 mins tempo. 10 mins easy |
March Handicap Series |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Spring 2022 |
2 |
28/03/2022 |
6-8 x 800 (75) @ 5-10km pace |
45mins -80 mins easy with 4x100 mtr strides |
Easy Trail Run |
Middlesex Masters Champs (Trent Park) |
|
No |
| Spring 2022 |
3 |
04/04/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
10 mins easy. 20 mins out/19 mins back.10 mins easy |
Hills 10 mins warm-up 6x2 mins e.g. Everest, jog rec 20 mins easy |
60-120 mins easy |
|
No |
| Spring 2022 |
4 |
11/04/2022 |
6-8 x 600 mtrs (90 rec) @ 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
Easy Trail run in Trent Park |
60-120 mins easy |
|
No |
| Spring 2022 |
5 |
18/04/2022 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
45mins -80 mins easy with 4x100 mtr strides |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
|
No |
| Spring 2022 |
6 |
25/04/2022 |
3x5x300 (75,180) aim for between 5km and 10km pace |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 19mins. 10 mins easy |
April Handicap Series |
60-120 mins easy |
|
No |
| Spring 2022 |
7 |
02/05/2022 |
6x600 differentials. First 400 @5km pace & last 200 @ 1mile pace. 2mins recovery |
Easy Run 45-80 mins (Post Mid-week League) |
Cartwheel of hills or similar continuous hill reps 15-25 mins |
60-120 mins easy |
|
No |
| Spring 2022 |
8 |
09/05/2022 |
16-24 x 200 @ sub 5km pace (75 rec) (Remember Mid-week League 11th May) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hill Session in Trent Park or Try a Parkrun Time-trial |
60-100 mins easy |
Mid-Week League Fairlands Valley Wednesday 11th May |
No |
| Spring 2022 |
9 |
16/05/2022 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
Easy Run 45-80 mins in the park. |
60-120 mins easy |
|
Yes |
| Spring 2022 |
10 |
23/05/2022 |
16-24 x 200 @ sub 5km pace (75 rec) (Remember Mid-week League 25th May) |
Easy Run 45-80 mins (Post Mid-week League) |
May Handicap Series |
60-120 mins easy |
Mid-Week League St. Albans Wednesday 25th May |
Yes |
| Spring 2022 |
11 |
30/05/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hills 10 mins warm-up 6x2 mins e.g. Everest, jog rec 20 mins easy |
60-100 mins easy |
|
Yes |
| Spring 2022 |
12 |
06/06/2022 |
3x5x300 (75,180) aim for 5km pace (Remember Mid-Week League 8th June) |
Easy Run 45-80 mins (Post Mid-week League) |
Long Hill Reps in Trent Park |
60-120 mins easy |
Mid-Week League Orion Wednesday 8th June |
Yes |
| Spring 2022 |
13 |
13/06/2022 |
4x400,1x1000,4x200 (90rec) |
Fartlek with 20-30 mins of efforts over undulating course |
Hills: 10 mins warm-up 3x4x1 min on a gradual hill (jog rec) 10 mins easy |
60-100 mins easy |
|
Yes |
| Spring 2022 |
14 |
20/06/2022 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
June Handicap Series |
60-120 mins easy |
|
Yes |
| Spring 2022 |
15 |
27/06/2022 |
16-20 x 200 @ sub 5km pace (75 rec) (Remember Mid-Week League 30th June) |
Easy Run 45-80 mins (Post Mid-week League) |
Hill Session in Trent Park |
60-120 mins easy |
Mid-Week League Trent Park Thursday 30th June |
Yes |
| Spring 2022 |
16 |
04/07/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins (Post Mid-week League) |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
Mid-Week League mob Match WGC 7th July |
Yes |
| Spring 2022 |
17 |
05/07/2022 |
6-8 x 600mtrs (90rec) aim 5km pace |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hill Session in Trent Park |
60-120 mins easy |
|
Yes |
