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 (email@example.com)