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.
| Quality Session | Notes | |
| 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
5k pace. |
|
| 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
|
West Bromwich Harriers 