As Pete and I are away for a week I am posting 2 weeks of training sessions.
This week - Tuesday 19th September
Blue group = 12 x 400m, 90s active recovery. St Francis.
Green group = 4-6 x 1M St Paul's@ 10km/HM pace, 90s recovery. Could use 1st mile as warm up.
Yellow group = 6 x Aubreys 0.5M hill loop.
Purple group = Fartlek, 7 x 3mins,1 min easier running to regroup
Thursday 21st September
Green group = Ladder from Grange roundabout, 2 x 5/4/3/2/ mins
Yellow group = 8 x 400m on Icknield Way
Purple group = 3 x Icknield Way/Nevills Rd loop
Blue group = 4 - 5 x Bedford Rd bumps (out and back 1.2M) @10km/HM pace, 90s recovery
Saturday 23rd September
No coached track session but please pay FVS £2 if you want to go over and DIY:) Good luck Mark and John in the Herts 10000m track champs - enjoy the 25 laps!
Tuesday 26th September
Yellow group - 4 x 1km Bedford Rd bumps, 2mins recovery.
Purple group - Continuous run of 35 mins
Blue & green group - easy run with strides if racing tomorrow night at Hatfield 5km or 7 x Wheat Hill reps, 75s recovery.
Thursday 28th September
Purple group = 8 x 400m, 90s recovery, St Francis.
Blue and green group = Easy run after racing last night and/or before Standalone! Fartlek - 2/3/4/5/4/3/2 mins, 90s easier running between each effort.
Saturday 30th September - no coached track session due to Standalone set -up.
Phew! Happy running with NHRR!
Yes what a lot of training options - one got missed out:
Yellow Group on Thurs 28th Sept.
Fartlek - 7 x 3 mins - loop back/2 mins recovery
Thursday 28th for Greens,
I wont be running.
John is slightly injured but will ask if someone can do the timings for a fartlek.