We will be meeting at Emily’s tea shop, Whitwell, for our traditional tea shop run.
(please park on the high street and meet there).
The run will take us to Kimpton, Shaws corner, codicote bottom and then back to Whitwell for refreshments and cakes at Emily’s. The route is a mixture of off road, good trail and road. Road shoes will be perfect in dry conditions.
The run is suitable for all Striders who can complete the distance shown at a pace of 11:30/mile or quicker.
Those that are training for the Peterborough half marathon should be completing this run.
Our speed endurance sessions use a series of timed intervals and recoveries on a defined route to develop your ability to hold pace over a longer distance. We train in four ability based groups, covering different distances.
Improvers/ muntjacs – about 4 miles
Intermediates/roes – about 5 miles
Advanced/fallows – about 10K
Elites/gazelles – 6.5-7 miles
Sessions for August and September:
1/8/19 – 3x(10x1min/1 min)/3 mins
15/8/2019 – 2x(8x2mins/1 min)/3 min
20/8/2019 – 10x(3 mins/90 secs)
29/8/2019 – 8x(4 mins/2 mins)
5/9/2019 – Fartlek, using the 10K race route
12/9/2019 – pyramid 2mins/4 mins/6 mins/8 mins/6 mins/4 mins/2 mins
19/9/2019 – ladder 3×1 mins, 3×2 mins, 3×3 mins, 3×4 mins
24/9/2019 – 5 x 1 min/1 min then 4×5 mins/2 mins, then 5×1 min/1 min