Improvers group

The Improvers Group is suitable for all people progressing from jogging to becoming runners. We offer a varied programme of time, distance and hill effort sessions which generally results in about 6 miles being covered in the 60-70minutes. We will always regroup so no-one is left behind so if you are working towards a specific goal or just want a sociable group to run with whilst improving stamina and/or speed then come along and give us a go

6 Aug (1H, 1R, 2H, 2R) * 6 Track  
13 Aug Brickhill Woods – Tour Loop Aspley Woods car park,

(same as for the Tour)

20 Aug Campbell Park Tour Loop Track 25 Aug-30 Aug Tour of MK
27 Aug TOUR OF MK 1mile Race – No session    
3 Sep Secret Gardens Steady run Track 4 Sep Silverstone 10k
10 Sep Stantonbury Fields 400s/800s Track  
17 Sep Time – (2H, 2R, 1H, 1R) * 5, 4R, 3H Track Sun 22nd Leighton 10m

Sun 22nd EMAC Final

24 Sep Hill Work – Heelands Hill Loops Track  
1 Oct Time – (2H, 1R)*5, 5R, (2H, 1R) *5 Track  
8Oct Distance – 1 mile * 3 (Linford Wood) Track Sat 12th Chiltern League XC

Sun 13th Ridgway Run (Tring Running Club)

15 Oct Time – (2H, 2R, 2H, 3R) * 4 Track  
22 Oct Hill Work – New Bradwell Track  
29 Oct Time – (2H, 2R, 2H, 3R, 3H) * 2, (1H, 1R) * 4 Track  
5 Nov Distance – 1 km * 4 (Track Loop) Track Sat 5th Chiltern League XC
12 Nov Time – 5 * (2H, 1R, 2H, 3R) Track  
19 Nov Hill Work – Heelands Hill Reps Track Sun 24th -Wolverton 5 (Willen) ?
26 Nov Time – (1H, 1R, 2H, 1R, 3H) 3R * 3 Track  
3 Dec Stantonbury Fields 400s/800s Track Sat 7th Chiltern League XC
10 Dec (3H, 2R, 2H, 2R, 1H) 3R *3 Track  
17 Dec Christmas Lights Run Track  
24 Dec Xmas Eve – ~No session  
31 Dec New Years Eve – No session  
7 Jan     Sat 11th Chiltern League XC

H = effort run at 5k pace for those concentrating on 10k; 10k pace for those concentrating on marathon.

R = recovery run at very steady pace, breathing easily and able to talk.  All recovery should be active, except when doing out and back session.

During efforts and recovery everyone should run at a pace which suits them.  There will always be regrouping during the recovery.

Everyone will be made aware of the route planned.  During session the group will normally run around 6 miles and sessions normally last around 60-70mins.

Groups meet at the clubhouse at Stantonbury Stadium to start the session at 7pm prompt unless specified above.

Malcolm Kidby 07766 310883