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 (normally covering 8 miles).
Sessions start at 6.15pm from different locations around Milton Keynes. Check the MMKAC Road Runners facebook page for updates.
Please read the road runner Covid rules that must be adhered to to run with the group:
Here is a copy of the latest covid running risk assesment:
|Tues 27/07/2021||8x3mins (2 min recov). No session for EMGP runners|
|Wed 28/07/2021||EMGP Rugby 6 miles @ 7.45pm|
|Thurs 29/07/2021||Campbell Park cricket pitch: 6.15pm. Hill session. Easier session for EMGP runners|
|Tues 3/08/2021||EMGP MK 10km @ 7.45pm|
|Thurs 5/8/2021||Loughton Badminton Centre. 6.15pm. 20/20/20 session (20mins easy, 20mins hard, 20mins easy)|
|Tues 10/8/2021||12 x 2min efforts (1 min recovery)|
|Thurs 12/8/2021||Campbell Park cricket pitch: 6.15pm. Hills session|
|Tues 17/8/2021||5*3mins (2 min recovery), then 4*2min (1 min recovery), then 4*1min (1 min recovery)|
|Thurs 19/8/2021||Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)|
|Tues 24/8/2021||6 x 4mins with 2 min recovery|
|Thurs 26/8/2021||Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)|
|Tues 31/8/2021||5 x 5mins with 3min recovery|
|Thurs 2/9/2021||Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)|
|Sunday 5/9/2021||MK Festival of running|
|Tues 7/9/2021||2 sets of 1min (1min recov), 2mins (1 min recov), 3mins (2min recov), 3mins (2min recov), 2mins (1 min recov) , 1min – 3 min recov|
|Tues 14/9/2021||2 x (6H,2R,3H,1R,2H,1R,1H); 3R between sets|
|Tues 21/9/2021||4 out and backs…3mins out, 1min recovery and then 3 mins back. Take 2 mins recovery between each set.|
|Tues 28/9/2021||2 sets of 3mins (2min recov), 2mins (1 min recov), 1min (1min recov), 1min (1min recov), 2mins (1 min recov) , 3mins – 3 min recov. No session for EMGP runners|