Becky and Phil Aiken - Women's Racing Group
April to May 2018

Date

Aim

Session

Location

Race

Surface

24th April Speed Endurance Warm up to include the loop to show up and down

4 (5) x Killingley Loop [90 secs]

Hard up, easy across, hard down

Top of the hill is the Ice House

Cool down: 0.5m out and back along Tamsin Trail

Petersham Gate   Trail
1st May Speed endurance Warm up via steps and middle path to middle of pen ponds
6 x 3 min [60]

Cool down via bridle/sandy path to Sidmouth wood and down the hill

Pen Ponds Ranelagh Half Trail
8th May Fast running & Teamwork Warm via Tamsin Trail and steps to Men’s Surrey League start

Sidmouth Wood Triangles

3 person relay with runners of similar pace.

Runner A, B & C with each runner recovering whilst the other one is running.

25 minutes total

Cool down via Richmond Gate

Men’s Surrey League start/Sidmouth Wood   Trail
15th May Up and downhills fast Warm up via Petersham Hill to Queens ride past Sidmouth wood

1 min, hard up + down fast

2 min hard up + down fast [1]

4 min hard up [1], (turn around)

2 min hard & then easy to bottom of hill

2-3 sets depending on light

Cool down via Richmond Gate

Queens Ride Green Belt Relay/Sutton 10k Trail
22nd May   Social run for those who have done Green Belt Relay Tamsin Trail Vitality 10,000 Trail
29th May Speed endurance & teamwork Warm up via Petersham Hill to Queens ride past Sidmouth wood

6 x Queens Ride Loop in pairs at pace of similar speed runners

Runners start in opposite directions and turn around when meet on loop

Change side of loop each repetition.

[1]

Cool down via Richmond Gate

Queens ride wood   Trail

Rest Times are in [ ] brackets