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.

There may be changes to this in view of any Handicap Runs or events (EMGP), please check the Marshall Milton Keynes Athletic Club Facebook page for updates.

There will also be some Thursday sessions, but on a more ad hoc basis, so again see FB, or ask to be put on Whatsapp group.

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.

Malcolm Kidby malcolmkidby@sky.com 07766 310883

PROVISIONAL Training for improvers endurance group – 2024

Headtorches or similar illumination and bright/reflective colours to be used for all runs in the dusk/dark please

TUESDAY SESSION TIME/LOCATION Dates of ‘interest’
2 Jan 2024 (1H, 1R, 5 times) four sets Stantonbury
9 Jan 2024 Keyhole Kanter (4) Stantonbury 13 Jan x/c Watford
16 Jan 2024 Twos! Barge, Woolstone
23 Jan 2024 Up and Downs and around Willen shopping centre Fred Hughes 10miles, St Albans Sunday 21st Jan
30 Jan 2024 (1H, 2R, 3H, 3R) three times Stantonbury Watford Half 04 Feb
6 Feb 2024 (3H, 1R, 3H, 3R), 3 times Westcroft Pavillion 10 Feb x/c Horspath
13 Feb 2024 Keyhole Kanter (5) Stantonbury
20 Feb 2024 (1H, 1R, 2H, 2R, 3H, 3R) 3 times Sul Lago, Furzton 18 feb cattle creep, a little bit further.
27 Feb 2024 Up and Downs and around John Lewis Car Park
5 Mar 2024 (1H, 1R, 5 times) four sets Broughton Pavillion
12 Mar 2024 Keyhole Kanter (6….. and last for 2023/24) Stantonbury
19 Mar 2024 Twos! TBA 17 March, Festival of running
26 Mar 2024 Up and Downs and around TBA Good Friday 29th March