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.

Sessions are aimed at runners that can cover 10k in around 40-48 minutes, although we regroup regularly so nobody is left behind.  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 on Tuesdays at 7pm and are normally finish around 8.15pm with the group running between 7 – 9 miles. 

 

Session Details Effort Notes & Events
20 Aug 4 x 1H,1R + 2 x (3H,1R,3H,1R,3H,3R) + 4 x 1H,1R 26
27 Aug TOUR Mile Race
3 Sept 2 x (6H,1R,3H,1R,2H,1R,1H) as 3m out & back with 3R between sets 24 4 Sept Silverstone 10k
10 Sept 2x (3H,2R,2H,2R,1H,1R,1H,1R,2H,2R,3H), 3R between sets + 3x (1H,1R) 27 11 Sept OU 5k Handicap
17 Sept 5 x (3H,2R) + 5 x (2H,2R) 25 22 Sept EMAC Final + LBAC 10m
24 Sept 6 x (2H,2R) + 2R + 5 x (3H,2R) 27
1 Oct 4 x (1H,1R) +2R + 3 x (3H,2R,3H,1R) + 4 x (1H,1R) 26 5 Oct Club Awards, Wavendon Pavillion
8 Oct 3 x (3H, 2R, 3H, 2R, 3H); 4R between sets 27 12 Oct Chiltern League XC
15 Oct 4 x (3H,2R,3H,1R) 24
22 Oct 4 x (3H,2R) + 4 x (2H,2R) + 6 x (1H,1R) 26 26 Oct Linford Wood ParkRun
29 Oct 4 x (3H,2R) + 6 x (1H,1R) + 2R + 3x (3H,1R) 27
5 Nov 5 x (2H,1R) + 1R + 4 x (2H,2R) + 2R + 5 x (2H,1R) 28 9 Nov Chiltern League XC, Tear Drop Lakes
12 Nov 3 x (3H,2R,3H,1R,3H); 3R between sets 27
19 Nov 5 x (1H,1R) + 5 x (2H,2R) + 3 x (3H,2R) 24 24 Nov Wolverton (Willen) 5
26 Nov 3 x (3H,1R) + 3 x (3H,2R) + 3 x (3H,1R) 27 1 Dec
3 Dec 6 x (2H,2R) + 2R + 6 x (2H,1R) 24 7&8 Dec Chiltern League XC/MK Winter Half
10 Dec 4 x (3H,2R) + 5 x (2H,1R) + 6 x (1H,1R) 28
17 Dec 2x (1H,1R,2H,2R,3H,2R,3H,2R,2H,1R,1H), 3R between sets 24

During the darker evenings in the winter months a number of regular routes or locations will be used, which it is hoped will remain well lit and reasonable underfoot surface.  As few roads as possible will be crossed, however athletes should wear bright clothes so they can be easily seen and if possible take a head or body torch to use if needed.

When groups are large then athletes need to run on left-hand side of redway, letting faster athletes overtake on the right.

Groups are normally led by either Jason (jase@jasoncarvalho.com) or Diane (candd.baldwin@btinternet.com)