Intermediate group

The Intermediate group is suitable for those runners that find themselves toward the front of the Improvers group or don’t feel confident or fast enough to run with our Endurance or Marathon groups. We generally cover roughly 7 miles in around an hour.

Sessions are aimed at runners that can cover 10k in around 42-48 minutes, although we regroup regularly so nobody is left behind. Typical interval sessions include around 24-26 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.

TUESDAYS – 7pm from Clubhouse, approx. 7-8miles / 75mins. All sessions aim to develop the ‘running engine’ – improve VO2 Max and speed endurance.

Session Details Effort Notes & Events
11 Sept 2x (3H,2R,2H,2R,1H,1R,1H,1R,2H,2R,3H), 3R between sets 24 12 Sept OU 5k Handicap
18 Sept 5 x (3H,2R) + 5 x (2H,2R) 25 23 Sept EMAC Final
25 Sept Joint training session (location tbc) 27 29 Sept English Masters InterArea XC, Bury St Edmonds
2 Oct 4 x (1H,1R) +2R + 6 x (3H,2R) + 4 x (1H,1R) 26 1,3,5 Oct OU Tour
9 Oct 3 x (3H, 2R, 3H, 2R, 3H); 4R between sets 27 13 Oct Chiltern League XC, Oxford
16 Oct 8 x (3H,2R) 24
23 Oct 4 x (3H,2R) + 4 x (2H,2R) + 6 x (1H,1R) 26
30 Oct 4 x (3H,2R) + 6 x (1H,1R) + 2R + 3x (3H,2R) 27
6 Nov 5 x (2H,2R) + 1R + 4 x (2H,1R) + 2R + 5 x (2H,2R) 28 10 Nov Chiltern League XC, Tear Drop Lakes
13 Nov 3 x  (3H,2R,3H,1R,3H); 3R between sets 27 17 Nov Dirt Half Marathon
20 Nov 5 x (1H,1R) + 5 x (2H,2R) + 3 x (3H,2R) 24 25 Nov Wolverton (Willen) 5
27 Nov 3 x (3H,2R) + 3 x (3H,1R) + 3 x (3H,2R) 27 1 Dec Chiltern League XC, Stopsley
4 Dec 6 x (2H,2R) + 2R + 6 x (2H,2R) 24
11 Dec 4 x (3H,2R) + 5 x (2H,1R) + 6 x (1H,1R) 28
18 Dec 2x (1H,1R,2H,2R,3H,2R,3H,2R,2H,1R,1H), 3R between sets 24

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 sessions.

Sessions usually led by Jason Carvalho / Diane Baldwin (jase@jasoncarvalho.com)