Diary

Aug
20
Tue
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise
Aug 20 @ 7:15 pm – 8:15 pm
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise

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

Aug
22
Thu
10x300m parlauuf in the park @ Hampson Park, Webb rise
Aug 22 @ 7:15 pm – 8:15 pm
10x300m parlauuf in the park @ Hampson Park, Webb rise

Suitable for all abilities.

Aug
29
Thu
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise
Aug 29 @ 7:15 pm – 8:15 pm
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise

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

Sep
5
Thu
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise
Sep 5 @ 7:15 pm – 8:15 pm
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise

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

Sep
12
Thu
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise
Sep 12 @ 7:15 pm – 8:15 pm
Speed endurance with the muntjacs, roes, fallows and gazelles! @ Hampson Park, Webb Rise

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