Diary

Oct
1
Tue
Speed endurance session @ Hampson Park, Webb rise
Oct 1 @ 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

1/10/2019 – 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
10
Thu
Speed endurance session @ Hampson Park, Webb rise
Oct 10 @ 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

1/10/2019 – 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
15
Tue
Speed endurance session @ Hampson Park, Webb rise
Oct 15 @ 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

1/10/2019 – 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
22
Tue
4-6 x 800m/2 mins @ Hampson. park, Webb rise
Oct 22 @ 7:15 pm – 8:15 pm
4-6 x 800m/2 mins @ Hampson. park, Webb rise

4-6 x 800m with 2 minute recoveries

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

1/10/2019 – 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)