February Training Schedule - Seniors

Training start times

Tuesday 6.30pm at club (Fox Hollies Leisure Centre) or location as advertised.

Thursday 6.30pm at the track at Fox Hollies Leisure Centre

Note: When meeting at leisure centre we meet in first car park on left as you enter the site.

Note: Thursday sessions will include active warm up and stretching before running effort and strength work after the running.

Saturday 10am at location as advertised.  Training sessions in the parks will be mainly interval based including sessions such as 45 minutes running as a relay, a mixture of long and short efforts etc.  The training sessions in the countryside are long runs of about 6 to 9 miles and include a variety of terrains.  They are typically quite hilly.

Date	Session
Tues 3rd	Burnaston Road Hill session c10 to 14 efforts depending on level of fitness. Meet at club at 6.30pm for run to venue.  If going straight to location, be warmed up ready to run at 6.50pm.  Meet at top of Burnaston Road.
Thurs 5th	16 x 150m (first 50m building speed with last 100m about 80 – 85%) 2 sets of 8 with 5 mins between sets.  Walk back between each effort. Light session before race on Saturday
Sat 7th	No training – Men’s and Ladies’ cross-country leagues.
Tues 10th	Stratford Road, Robin Hood Lane and Highfield Road circuit. 3 efforts on each circuit with recovery walk between.  Number of circuits c3 to 5 depending on level of fitness. Meet at club for 6.30pm for run to venue. If going direct be ready to run at 6.45pm.  Meet where Stratford Road meets Highfield Road.
Thurs 12th	Run 10 minutes (easy) followed by 16 x 1 minute hard followed by 1 minute walk recovery then Run 10 minutes easy
Sat 14th	Moseley Bog Car park off Windermere Road.
Tues 17th	Fartlek from club (Olton route).  Meet at the club at 6.30pm. 6 to 8 miles depending on whether you run the shorter route.
Thurs 19th	8 x 400m pace injector 200m at 5k pace, 100m at 1,500m pace, reverting to 100m at 5k pace. 3 mins recovery between each effort.
Sat 21st	No training – National Cross-Country Championships
Tues 24th	Brook Lane central reservation 10 up and 10 down (short & sharp session) Meet at club for 6.30pm for run to venue. If going direct be ready to run at 6.55pm.  Meet where Brook Lane meets bottom end of The Hurst.
Thurs 26th	400m at 10k pace 200m jog 150m at 5k pace 250m jog This is a continuous session with about 5 to 7 sets executed.  Number will depend on group you’re in.  Overall distance c5,000m to 7,000m.
Sat 28th	Palmer’s Rough Meet at clinic car park off Northbrook Road