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COACHING/TRAINING SESSIONS

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KENILWORTH RUNNERS EDMONDSCOTE WEDNESDAY TRACK SESSIONS

Date

Lead Coach

Session Details

21 June

Stef

Introducing strides and lactate sessions

Timed efforts 5 min x 2, 4 min x 2, 3 min x 2, 2 min x 3, 1 min x 3

All with 1 minute walk/recovery

28th June

Stewart

8 x 100m strides walk to recovery

9 x 800m reps @10k pace 2 min recoveries

5th July

Stef

Tempo at Newbold Comyn (track unavailable) a 5k run around the Leamington parkrun route at pace) 1.5km easy jog cool down. Full recovery at Newbold Arms.

12th July

Dave

4 x 1200m @ 10k pace 2 min recoveries

2 X 800m @ 5k pace 2 min recovery

7 x lactate/stride intervals 60s fast 2 min recoveries.

19th July

Stewart

Ravine

800m x 2   all at 10k pace and 1 minute recoveries

600m x 2

400m x 2

200m x 4

400m x 2

600m x 2

800m x2

26th July

Dave

Pyramid

200m x 2  all at 10k pace and 1 minute recoveries

400m x 2

600m x 2

800m x4

600m x 2

400m x 2

200m x2

2nd August

Stewart

8 x 1km reps @10k pace 2 minutes recovery

9th August

Stef

8 x 1 minute strides with 1 min recoveries

1000m x 3 all at 1 min recovery

800m x 3

600m x 3

[BRAT 5K also on this night]

16th August

Dave

1 mile x 5 reps @ 10k pace 2 min recoveries

23rd August

 

Godiva 5 Mile Race, Memorial Park

10 week build up from this to ………………………………….this

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