Becky and Phil Aiken - Women's Racing Group
August 2018

Date

Aim

Session

Location

Race

Surface

21st August Hill running technique Warm up via Queens Ride to back of Ballet School

6 * Spanker’s hill including top

Jog down recovery

Cool down to clubhouse via Pen Ponds and middle road

Spanker’s Hill   Trail
28th August Pacing practice Warm up to Ballet School via Queens Ride

40 secs @1k pace [60]

80 secs @2k pace [90]

100 secs @3k pace [120]

3 mins @5k pace [150]

3:40 mins @10k pace [180]

3 mins @5k pace [150]

100 secs @3k pace [120]

80 secs @2k pace [90]

40 secs @1k pace

Cool down to Clubhouse via Middle Road

Road at the top of the Ballet School Hill towards Pen Ponds Carpark   Road

Rest Times are in [ ] brackets