Diary

Oct
24
Thu
Speed endurance session @ Hampson Park, Webb rise
Oct 24 @ 7:15 pm – 8:15 pm
Speed endurance session @ Hampson Park, Webb rise

Meet in Hampson Park ready for a 7:15pm.

Our speed endurance session uses a defined route and injects timed efforts/intervals into the run.

Four ability based training groups.

Muntjacs – 5k to 4 miles in distance

Roes – about 5 miles

Fallows – about 5.5 miles to 10km

Gazelles – 10Km to 7 miles

3/10/2019 – 3x(10×1 min/1 min)/3 mins

10/10/2019 2x(8x2mins/1 min)/3 mins

15/10/2019 3×1/1, 3×2/1, 3×3/1.5, 3×4/2

24/10/2019 2/1/1, 2×2/1, 2×3/1.5, 2×4/2, 2×3/1.5, 2×2/1, 2×1/1

29/10/2019 8×4/2

14/11/2019 6×5/2

19/11/2019 3x(10×1/1)/3 mins

28/11/2019 5x(1/1)+ 5x(4/2)+ 5x(1/1)

3/12/2019 2x(8×2/1)/3 mins

12/12/2019 10×3 mins/90 secs

17/12/2019 8x(4/2)

Oct
29
Tue
Speed endurance session @ Hampson Park, Webb rise
Oct 29 @ 7:15 pm – 8:15 pm
Speed endurance session @ Hampson Park, Webb rise

Meet in Hampson Park ready for a 7:15pm.

Our speed endurance session uses a defined route and injects timed efforts/intervals into the run.

Four ability based training groups.

Muntjacs – 5k to 4 miles in distance

Roes – about 5 miles

Fallows – about 5.5 miles to 10km

Gazelles – 10Km to 7 miles

3/10/2019 – 3x(10×1 min/1 min)/3 mins

10/10/2019 2x(8x2mins/1 min)/3 mins

15/10/2019 3×1/1, 3×2/1, 3×3/1.5, 3×4/2

24/10/2019 2/1/1, 2×2/1, 2×3/1.5, 2×4/2, 2×3/1.5, 2×2/1, 2×1/1

29/10/2019 8×4/2

14/11/2019 6×5/2

19/11/2019 3x(10×1/1)/3 mins

28/11/2019 5x(1/1)+ 5x(4/2)+ 5x(1/1)

3/12/2019 2x(8×2/1)/3 mins

12/12/2019 10×3 mins/90 secs

17/12/2019 8x(4/2)

Nov
7
Thu
200m team shuttles
Nov 7 @ 7:15 pm – 8:15 pm
200m team shuttles

We will be running 200m reps in ability based groups. It develops your pace and technique but it’s fun running within the group.

Nov
14
Thu
Speed endurance session @ Hampson Park, Webb rise
Nov 14 @ 7:15 pm – 8:15 pm
Speed endurance session @ Hampson Park, Webb rise

Meet in Hampson Park ready for a 7:15pm.

Our speed endurance session uses a defined route and injects timed efforts/intervals into the run.

Four ability based training groups.

Muntjacs – 5k to 4 miles in distance

Roes – about 5 miles

Fallows – about 5.5 miles to 10km

Gazelles – 10Km to 7 miles

3/10/2019 – 3x(10×1 min/1 min)/3 mins

10/10/2019 2x(8x2mins/1 min)/3 mins

15/10/2019 3×1/1, 3×2/1, 3×3/1.5, 3×4/2

24/10/2019 2/1/1, 2×2/1, 2×3/1.5, 2×4/2, 2×3/1.5, 2×2/1, 2×1/1

29/10/2019 8×4/2

14/11/2019 6×5/2

19/11/2019 3x(10×1/1)/3 mins

28/11/2019 5x(1/1)+ 5x(4/2)+ 5x(1/1)

3/12/2019 2x(8×2/1)/3 mins

12/12/2019 10×3 mins/90 secs

17/12/2019 8x(4/2)

Nov
19
Tue
Speed endurance session @ Hampson Park, Webb rise
Nov 19 @ 7:15 pm – 8:15 pm
Speed endurance session @ Hampson Park, Webb rise

Meet in Hampson Park ready for a 7:15pm.

Our speed endurance session uses a defined route and injects timed efforts/intervals into the run.

Four ability based training groups.

Muntjacs – 5k to 4 miles in distance

Roes – about 5 miles

Fallows – about 5.5 miles to 10km

Gazelles – 10Km to 7 miles

3/10/2019 – 3x(10×1 min/1 min)/3 mins

10/10/2019 2x(8x2mins/1 min)/3 mins

15/10/2019 3×1/1, 3×2/1, 3×3/1.5, 3×4/2

24/10/2019 2/1/1, 2×2/1, 2×3/1.5, 2×4/2, 2×3/1.5, 2×2/1, 2×1/1

29/10/2019 8×4/2

14/11/2019 6×5/2

19/11/2019 3x(10×1/1)/3 mins

28/11/2019 5x(1/1)+ 5x(4/2)+ 5x(1/1)

3/12/2019 2x(8×2/1)/3 mins

12/12/2019 10×3 mins/90 secs

17/12/2019 8x(4/2)