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).

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:

Road runner Covid running rules

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

Road runner Covid Risk Assessment

Date Session
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
Thurs 9/9/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)
Tues 14/9/2021 2 x (6H,2R,3H,1R,2H,1R,1H); 3R between sets
Thurs 16/9/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)
Tues 21/9/2021  4 out and backs…3mins out, 1min recovery and then 3 mins back.  Take 2 mins recovery between each set.
Thurs 23/9/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)
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
Thurs 30/9/2021 Campbell Park cricket pitch session (complete a 1-2 mile warm up beforehand ready to start reps at 6.15pm)

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