The Intermediate/mixed ability group is suitable for those runners that find themselves towards the front of the Improvers group, and for those that don’t want to train on the track with the Endurance group.
Sessions are aimed at runners that can cover 10k in around 36-45 minutes, although we regroup regularly so nobody is left behind or gets too far ahead. Typical interval sessions include around 24-28 minutes of running at ‘pace’ (typically around 5k pace), with the rest of the time made up of warm-up, warm-down and recovery running. All training sessions start at the clubhouse at 7pm and normally finish around 8.15pm with the group running around 8 miles.
When groups are large then athletes need to run on left-hand side of redway, letting faster athletes overtake on the right.
|02/06/2020||2 mile warm up, 4x 1 mile reps (or 7 mins) – 2 min recovery between each rep|
|09/06/2020||1 mile warm up, 6x 1km reps (or 4.30 mins) – 2 min recovery between each rep|
|16/06/2020||2 mile warm up, 5km hard. (if a vet, then do this as part of the Masters virtual 5km)|
|23/06/2020||12 x 2min efforts (1 min recovery)|
|30/06/2020||8 x 3min efforts – 2 min recovery|
|07/07/2020||4*3mins (1 min recovery), take 3 min to recover then 4*1min (1 min recovery), take 2 mins to recover then 4*2min (1 min recovery)|
|14/07/2020||2 x (6H,2R,3H,1R,2H,1R,1H); 3R between sets|
|21/07/2020||4 out and backs…3mins out, 1min recovery and then 3 mins back. Take 2 mins recovery between each set.|
|28/07/2020||5*1min (1 min recovery), 5*2mins (1 min recovery), take 2 mins to recover then 4*3mins (2 min recovery)|
|04/08/2020||2 mile warm up. 6*40sec hills (jog down recovery), 6mins effort (1 min recovery), 6*40 sec hills (jog down recovery), 6mins|
|11/08/2020||2 mile warm up, 4x 1 mile reps (or 7 mins if a steadier runner) – 2 min recovery between each rep|
|18/08/2020||1 mile warm up, 6x 1km reps (or 4.30 mins if a steadier runner) – 2 min recovery between each rep|
|25/08/2020||2 mile warm up, 5km hard time trial.|