Diary

Mar
3
Tue
Lamppost hills @ Large car park, Fairlands Valley, Six Hills Way
Mar 3 @ 7:15 pm – 8:15 pm
Lamppost hills @ Large car park, Fairlands Valley, Six Hills Way

Join us at Fairlands Valley (large car park off of six hills way) for our popular lamppost hills session. This is a Kenyan hills based session suitable for ALL.

Mar
5
Thu
Speed endurance @ Hampson Park, Webb Rise
Mar 5 @ 7:15 pm – 8:15 pm
Speed endurance @ Hampson Park, Webb Rise

Our speed endurance sessions use a defined route and inject timed efforts/intervals with timed recoveries to get runners at their tempo or lactate thresholds. The sessions are varied. We go out in our 4 ability based groups.

Improvers/ muntjacs – 5K in over 34 mins running between 5K and 5 miles
Intermediate/roes – 5K in 30-34 mins running about 5-5.5 miles
Advanced/fallows – 5K in 24-29 mins running 5.5 miles- 10K
Elite/gazelles – 5K in under 24 mins running 10K – 7 miles

Upcoming sessions:

9/1/20 – 3x(10×1/1)/3 mins the cyclops session!

14/1/20 -2x(8×2/1)/3 mins the little ducks session

23/1/20 – 5x6mins/2 mind

6/2/20 – 2,4,6,8,6,4,2 The Tom Robinson session

11/2/20 – 6×5 mins/2 mins

25/2/20 – 8×4 mins/90 secs

5/3/20 – 3×1, 3×2, 3×3, 3×4 ladder session

10/3/20 – 4x8mins/2 mins

24/3/20 – 2x(8×2/1)/3 mins – the little ducks session

2/4/20 – 3x(10×1/1)/3 mins – the cyclops session

16/4/20 – 3×10 mins/2 mins

23/4/20 – (5×1/1)+(4x5mins)+(5×1/1)

28/4/20 – 10K time trial

 

 

Mar
10
Tue
Speed endurance @ Hampson Park, Webb Rise
Mar 10 @ 7:15 pm – 8:15 pm
Speed endurance @ Hampson Park, Webb Rise

Our speed endurance sessions use a defined route and inject timed efforts/intervals with timed recoveries to get runners at their tempo or lactate thresholds. The sessions are varied. We go out in our 4 ability based groups.

Improvers/ muntjacs – 5K in over 34 mins running between 5K and 5 miles
Intermediate/roes – 5K in 30-34 mins running about 5-5.5 miles
Advanced/fallows – 5K in 24-29 mins running 5.5 miles- 10K
Elite/gazelles – 5K in under 24 mins running 10K – 7 miles

Upcoming sessions:

9/1/20 – 3x(10×1/1)/3 mins the cyclops session!

14/1/20 -2x(8×2/1)/3 mins the little ducks session

23/1/20 – 5x6mins/2 mind

6/2/20 – 2,4,6,8,6,4,2 The Tom Robinson session

11/2/20 – 6×5 mins/2 mins

25/2/20 – 8×4 mins/90 secs

5/3/20 – 3×1, 3×2, 3×3, 3×4 ladder session

10/3/20 – 4x8mins/2 mins

24/3/20 – 2x(8×2/1)/3 mins – the little ducks session

2/4/20 – 3x(10×1/1)/3 mins – the cyclops session

16/4/20 – 3×10 mins/2 mins

23/4/20 – (5×1/1)+(4x5mins)+(5×1/1)

28/4/20 – 10K time trial

 

 

Mar
24
Tue
Speed endurance @ Hampson Park, Webb Rise
Mar 24 @ 7:15 pm – 8:15 pm
Speed endurance @ Hampson Park, Webb Rise

Our speed endurance sessions use a defined route and inject timed efforts/intervals with timed recoveries to get runners at their tempo or lactate thresholds. The sessions are varied. We go out in our 4 ability based groups.

Improvers/ muntjacs – 5K in over 34 mins running between 5K and 5 miles
Intermediate/roes – 5K in 30-34 mins running about 5-5.5 miles
Advanced/fallows – 5K in 24-29 mins running 5.5 miles- 10K
Elite/gazelles – 5K in under 24 mins running 10K – 7 miles

Upcoming sessions:

9/1/20 – 3x(10×1/1)/3 mins the cyclops session!

14/1/20 -2x(8×2/1)/3 mins the little ducks session

23/1/20 – 5x6mins/2 mind

6/2/20 – 2,4,6,8,6,4,2 The Tom Robinson session

11/2/20 – 6×5 mins/2 mins

25/2/20 – 8×4 mins/90 secs

5/3/20 – 3×1, 3×2, 3×3, 3×4 ladder session

10/3/20 – 4x8mins/2 mins

24/3/20 – 2x(8×2/1)/3 mins – the little ducks session

2/4/20 – 3x(10×1/1)/3 mins – the cyclops session

16/4/20 – 3×10 mins/2 mins

23/4/20 – (5×1/1)+(4x5mins)+(5×1/1)

28/4/20 – 10K time trial

 

 

Mar
31
Tue
4-6 x 800m @ Hampson Park, Webb Rise
Mar 31 @ 7:15 pm – 8:15 pm
4-6 x 800m @ Hampson Park, Webb Rise

4-6 x800m with 90 secs recoveries

For those that are spring marathon training you should be running 10x800m in Yasso style I.e. the recovery time is equal to the time taken to run each effort and is a recovery jog.