March 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues 1 mile reps 6 X 5’ [2’ JR]
03.03
Thurs Choice of session below:
05.03 Marathon focused Session Light / Technique Session 5k-10k focused session
Tues Drop Session- [out & back] 1K reps X8-10
10.03 2’2’1’1’30’’30’’  + Extra
Thurs 1K reps- X6-9 Drop session- [out & back]
12.03 3’3’ 2’2’1’1’30’’30’’
Tues Suffer’field Park – Loops
17.03
Thurs Hills-Tempo-Hills Hills-Tempo-Hills
19.03 Hillside
Tues 5 X 5’ [2’ JR] 1 Mile Reps
24.03
Thurs Choice of session below:
05.03 Marathon focused Session Split Session – Technique + Mini 5k-10k focused session
Tues 3 Mile Time Trial
31.03

 

February 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues Long Out & Back 8 x 800’s
03.02 Suffield Park
Thurs Choice of session below:
05.02 Marathon focused Session Light / Technique Session 5k-10k focused session
Tues 8 x 600’s Long Out and Back
10.02
Thurs (4x 200m 15’’ SR [200m JR) X 3-4 (4x 400m 15’’SR [400m JR]) X 3
12.02
Tues 4’ 2’ 30’’ – X 3 [half time JR] Hillside
17.02
Thurs Indian File Running
19.02 Groups of around 5 people
Tues Hillside 5’ 3’ 45’’ – X 4 [Half Time JR]
24.01
Thurs 3 Mile Time Trial
26.01 Beginners Course Starts

 

January 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Thurs No Session
01.01 NYD 1 mile – 3pm
Tues 5’ 3’ 3’ 2’ 2’ 2’ 1’ 1’ 1’ 1’ – Half time recovery jog 15’ 10’ 5’
06.01 Suffield Park – SM DS
Thurs [400m @5kp – 200m JR X3] 90’’ X3/4 5 x Mile Reps with 1’ recovery
08.01 Suffield Park – TW MB
Tues 20’ Hills & Tempo 20’ Hills & Tempo 20’ Hills & Tempo 20’ Hills & Tempo
13.01 HW TG KD DA
Thurs 3-4 Mile Reps with 1’ recovery [400m 10kp- 200m mp recovery X4] 90’’ X3
15.01 Cromwell Loop – HW Pacers Running – TW
Tues Sportspark Track Session
20.01 Meet on the Track for 6.30pm arrival Start at 6.45pm – DN
Thurs 1’ up- 1’down- 1’ up- 1’down- 1’ up- 1’down- 1’ up- 1’down-
22.01 CT KD . KP
Tues Hillside Loops 8’ Tempo-[3’]1M [90’’]- 4x400m[15’’] [90’’] 1M [3’] 8’ tempo
27.01 MB DS
Thurs 3 Mile Time Trial
29.01

 

December 2014 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues Kenyan Hills [Rolling 400m, 200m, recoveries 90’’] X4
02.12 MB TW
Thurs Fartlek Fartlek Fartlek Fartlek
04.12 DN CT DS DA
Tues Out & Backs- 3’ 2’ 1’ 30’ X2 Kenyan Hills
09.12 CT KP
Thurs 20’ Hill Reps – The Warren 20’ Hill Reps – Cliff Drive 20’ Hill Reps – Newhaven
11.12 + 1m TT – TW + 1m TT – CH + 1m TT – DN
Tues 6’ Tempo + 6’ Shuttle Relay + 6’ Tempo 10’ Tempo + 4’ Shuttle + 4’ Tempo + 4’ Shuttle
16.12 + 2’ Shuttle – DS + 10’ Tempo – KD
Thurs Christmas 3 Mile TT
18.12 Terry
Tues Relay Relay
23.12 CT DA
Thurs No Session…. Parkrun?
25.12 Anyone?
Tues Malcolm Ball Trail Christmas Special – Pinewoods 9am
30.12 Bring the following – Torch, compass, flare gun, bus money…

 

November 2014 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues Hills 10’ + Tempo 10’ 2’ X 5 [1’ Recovery reduced by 15’’ each rep] X3 3’ Rec between set (jog recoveries)
04.11 MB TW
Thurs 2’ X 4 [1’ Recovery reduced by 15’’ each rep] X3 3’ Rec between Set (Walk or Jog Recoveries) Hills 15’+ Tempo 15’
06.11 DN KP
Tues Rev-Pyramid – 4’ 3’ 2’ 1’ 30’’– 30’’ 1’ 2’ 3’ 4’ [1’minute for all recovery] 5’ recovery in middle
11.11 SM
Thurs Out & Back 12’
13.11 CH
Tues 800m Reps – (25’) 1’ Rec Mile Reps – (35’) 90’’ Rec
18.11 KD DA
Thurs Hills of Cromer Hills of Cromer Hills of Cromer Hills of Cromer
20.11 MB KD CT DA
Tues Fartlek Fartlek
25.11 CT / SM DS
Thurs 3 Mile Time Trial
27.11 DA

 

October 2014 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Thurs Hills Hills
02.10 CT KP
Tues 3’ 2’ 1’ [1’easy recovery] X3 3’ between blocks 5’ 3’ 1’ [1’ easy recovery] X3 3’ between blocks
07.10 SM DA
Thurs Timed Pyramid Session – Suffield
09.10 CH
Tues 1’up-1’down 1’up-1’down 1’up-1’down 1’up-1’down
14.10 SM CT CH DS
Thurs 400m reps 1k reps
16.10 DN TW
Tues Relay Reps
21.10 KD
Thurs Shuttles Shuttles Shuttles Shuttles
23.10 DN MB DA KP
Tues Old School Fartlek – Hillside
28.10 MB / TW
Thurs 3m Time Trial
30.10

 

September 2014 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues 2’ 90’’ 60’’ 30’’ Seconds 3’ 2’ 90’’ 60’’ 30’’ Seconds
02.09 SM KD
Thurs Hills + Tempo Hills + Tempo
04.09 CH KP
Tues 3 X 8’ Minutes with 3 minutes Recoveries
09.09 DS
Thurs Tempo Tempo Tempo Tempo
11.09 MB CT DA TW
Tues Fartlek Fartlek
16.09 SM TW
Thurs Out & Back
18.09 KP
Tues 400m Reps 800m Reps 1000m Reps 1 Mile Reps
23.09 SM CT DA DS
Thurs 3 Mile Time Trial
25.09 KD
Tues Hillside Relays
30.09 MB