| 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 |
Yes |
| Spring 2021 |
25 |
17/05/2021 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
15 mins w/up, 5km Time Trial, 15 mins 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 |
Yes |
| Spring 2021 |
26 |
24/05/2021 |
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 |
"The Plank" 5km Handicap |
60-120 mins easy |
Look out for opportunities to run virtual races for the club through our social media groups and TP news |
Yes |
| Spring 2021 |
27 |
31/05/2021 |
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 |
15 mins w/up, 5km Time Trial, 15 mins easy |
60-100 mins easy |
Look out for opportunities to run virtual races for the club through our social media groups and TP news |
Yes |
