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

Date

Aim

Session

Location

Race

Surface

20th February Speedwork
Focus: Mental race preperation
Warm-up via Tamsin Trail to Thatched Lodge Hill

30 sec effort up, 30 secs jog down recovery

30 sec effort up, 30 secs jog down recovery

1 min effort up, 1 min jog down recovery,

1 min effort up, jog down to bottom of hill for recovery

2 sets

Jog to Ham Gate:

6 x 2 min

Cool down via road to Clubhouse

Thatched Lodge Hill/Ham Gate Avenue National Cross Country Parliament Hill Road
27th February Leg strength and speed endurance
Focus: Rhythm running on flat
Warm-up via Tamsin Trail to Ham Gate

4 loops [90] @ 10k effort

Loops 1 & 3 – effort to traffic lights, jog top, effort back to start

Loops 2 & 4 – continuous effort

Cool down via road to clubhouse

Church Road Loop Inter club Road

Rest Times are in [ ] brackets