This set of sessions are concentrating on prep for Spring marathons (with 3k/5k time trial at the end)
   

Advanced/

Intermediate 1

Int 2

Int 3

Races

   

Womens Racing Group

Juniors

   
25/01/18 Effort distance 2 minutes 2 minutes 2 minutes 2 minutes

Southern Champs XC

Recovery 1 min 1min 1min 75secs
No. of reps 12 12 12 8-10
 

Focus on trying to keep the distance each rep. Effort around 5k pace. Men doing Southerns – feel free to do a half session (racing 15k!)

 
01/02/18 Effort distance

Mile/1200 reps

Orion Mob Match

Recovery

90 secs

No. of reps

3x(1Mile+1200)

3x(1Mile+800)

2x(1Mile+1200)

2x(1Mile+800)

 

Alternate Mile and 1200m/800m distances with recoveries at 90 secs. Pacing around 10k pace is recommended; can be slower if feels OK but should be quicker than marathon pace.

 
08/02/18 Effort distance

800m Reps

Surrey League 4

Recovery

60secs

No. of reps

8

7

6

5

 

5k pace roughly for the reps, recovery time should be consistent throughout the session. If your time for your 800m gets more than 3-4 seconds slower, then STOP.

 
15/02/18 Effort distance

3k/5k Time Trial

3k/5K Time Trial

3k/5K Time Trial

3K/5k Time Trial

Blackheath Mob Match

Recovery

5 Mins

5 Mins

5 Mins

5 Mins

No. of reps

1

1

1

1

 

Two ways to treat this - either as a tempo run practicing marathon, 1/2 marathon pace etc. or as a 5k time trial to test your pace and aim for a PB! If doing the 3k, please do a longer warm down.