Intermediate/Mixed group

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).

During the Covid situation, sessions are starting at 6pm, and 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:

Road runner Covid running rules

Here is a copy of the latest covid running risk assesment:

Road runner Covid Risk Assessment

Date Session
Tues 04/05/2021 5*3mins (2 min recovery), then 4*2min (1 min recovery), then 4*1min (1 min recovery)
Thurs 06/05/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 11/05/2021 6 x 4mins with 2 min recovery
Thurs 13/05/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 18/05/2021 4 out and backs…3mins out, 1min recovery and then 3 mins back.  Take 2 mins recovery between each set.
Thurs 20/05/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 25/05/2021 2 sets of 1min (1min recov), 2mins (1 min recov), 3mins (2min recov), 3mins (2min recov), 2mins (1 min recov) , 1min – 3 min recov
Thurs 27/05/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 01/06/2021 2 x (6H,2R,3H,1R,2H,1R,1H); 3R between sets
Thurs 03/06/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm). EMGP runners to take a rest day or do an easy run from home
Fri 4/06/2021 EMGP Blisworth 5 miles @ 7.30pm
Tues 08/06/2021 12 x 2min efforts (1 min recovery)
Thurs 10/06/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 15/06/2021 5 x 5mins with 3min recovery
Thurs 17/06/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 22/06/2021 EMGP Weedon 10km @ 7.45pm or 5*3mins (2 min recovery), then 4*2min (1 min recovery), then 4*1min (1 min recovery)
Thurs 24/06/2021 Venue tbc… all groups to start at same venue. Chance to bring a friend to run with your/another group. 6pm
Tues 29/06/2021 6 x 4mins with 2 min recovery
Thurs 1/07/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 6/07/2021 EMGP Harborough 5 miles @ 7.45pm or 4 out and backs…3mins out, 1min recovery and then 3 mins back.  Take 2 mins recovery between each set.
Thurs 8/07/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm)
Tues 13/07/2021 EMGP Banbury 5 miles @ 7.45pm or  2 sets of 1min (1min recov), 2mins (1 min recov), 3mins (2min recov), 3mins (2min recov), 2mins (1 min recov) , 1min – 3 min recov
Thurs 15/07/2021 Venue tbc… all groups to start at same venue. Chance to bring a friend to run with your/another group. 6pm
Wed 21/07/2021 EMGP Corby 5 miles @ 7.45pm
Thurs 22/07/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm). Easier session for EMGP runners
Wed 28/07/2021 EMGP Rugby 6 miles @ 7.45pm
Thurs 29/07/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.10pm). Easier session for EMGP runners
Tues 3/08/2021 EMGP MK 10km @ 7.45pm

Groups are normally led by Andrew (andrew.wasdell@btopenworld.com) and Diane (candd.baldwin@btinternet.com)