Provisional training plan for July/August. Coach reserves the rights to alter the plan at any time.
All sessions posted and explained on the Facebook page as normal – The Tuesday before.
|11th July 2018||Time trial – 5k.
Due to the World Cup Semi-final 18:30 start (see note). All welcome to watch England’s first semi-final win since 1966.
|If you are starting at a different time have your start time recorded by someone in the bar (DL).|
|18th July 2018||Tow Path Fartlek.
1 mile warm up down to the Tow path by Bell.
Fartlek course taped out in advance (DL)
|If heavy rain (tow path currently under maintenance)
Kastor speed endurance
6x1k (2min jog rec)
Gloucester road/Greaves Av/Athlone – Gillity recovery.
|25th July 2018
|13 x 400m efforts. Grass loops off Walstead Road/Ladbumum Road
|1st August 2018||Grass session – 4 4 2
400/400/200 x 6
45 second recover between 400s. 2 minutes at the end of the set.
|Greaves, Norman & Greenslade – alt venue.|
|8th August 2018||Canal Tow Path – Bud Session.
2 x 8 minute effort (2 recovery)
5 x 1 minute effort (take place on Walstead Road)
|If heavy rain then Bud session on the road. (Bell Pub to Broadway turning Left)|
|15th August 2018||Alternate Pace Figure of 8.
Fig 8 loops – one circle at 5k pace next at 10K pace x 8.
|If wet Athlone Circuits 15 minutes one way 15 opposite – with short walk recovery.|
|22nd August 2018||Kenyan Hills (Park Road to Beacon Road) recovery down Beacon Road)
Flat fast, hard hills. recovery down x 7
|29th August 2018||8 8s.
800s with 1 minute recovery.
|Greaves, Martin, Richard Roads as alternative location .|
|5th September||Grass session
3x[1k(45) 400] (3)
Bottom 3 pitches = 1k
Extended pitch = 400