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 (firstname.lastname@example.org) or Diane (email@example.com)