March 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.

WARNING

During winter training reflective or light coloured clothing should be worn during hours of darkness.  Paving on footpaths can be uneven.  Extra care should be taken in icy conditions.  

Date	Session
Tues 3rd	Woodside Way and Woodlea Drive circuit – fartlek (about 30 to 35 mins) running in groups. Meet at Woodside Way at 6.30pm.  Entering Woodside Way at the Woodlea Drive end, there are two sharp bends before the meeting place which is where the public open space abuts the road.  There is plenty of parking along the road.
Thurs 5th	6 x 600m 2mins 30 secs recovery between each 600m 5-minute jog recovery 3 x 150m 1 min recovery between each 150m
Sat 7th	Open day at Fox Hollies Leisure Centre. There will be a track session at the centre starting at 10am.
Tues 10th	Southam/Colebank/Sarehole Roads x 5 to 8 efforts uphill continuing over top for about 100 yards. Number of reps will depend on speed and/or fitness of runners.  This is a continuous running session with a jog recovery before each uphill effort. Meet at club at 6.30pm for run to venue.  If going straight to location, be warmed up ready to run at 6.45pm.  Meet where Colebank Road joins Southam Road
Thurs 12th	5 x 800m with 4 minutes recovery. 5 minutes between sets, then 3 x 100m with 100m walk back recovery.
Sat 14th	Warley Woods (Bearwood). Parking down Barclay Road.  Meet where Barclay Road meets Upper St Mary’s Road.
Tues 17th	Shirley Park.  Repetition session as a relay for 45 minutes. Meet at 6.30pm at the children’s play area at the Stratford Road end.  Following a warm up, the relay will start about 6.50pm allowing time for later arrivals.
Thurs 19th	3 x 1 mile (quicker than 5k pace) with 5 mins recovery (jog 400m)
Sat 21st	Billesley Common. Meet at car park off Yardley Wood Road (opposite the end of Trittiford Road).
Tues 24th	Brook Lane central reservation.  Down and up the clock using the trees as markers. 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 25th	1 x 800m 3 mins rec 1 x 700m 2.45 rec 1 x 600m 2.30 rec 1 x 500m 2.15 rec 1 x 400m 2 mins rec 1 x 300m 1.45 rec 1 x 200m 1.30 rec 1 x 100m Should be getting a bit quicker as distances reduce.  Watch for reducing recovery.
Sat 28th	No training - Road relays – Sutton Park
Tues 31st	Fox Hollies Park.  Meet at the club at 6.30pm A repetition session on grass run as a relay for about 45 minutes.  First Tuesday session of spring/summer schedule so think about your running shoes.  It might still be wet.