This week's plan is brought to you by Mike Shrive. Don't forget to run your 5 mile relay and submit your time too if you haven't done so already!
Please take great care during these extreme and variable weather conditions. There have already been two club members who have suffered serious injuries on the Pednor Loop, just after the Westdean Lane junction. At time of writing, frost has made paths over the Chilterns full of uneven ridges, great for ankle problems !
Steady recovery run from w/end sessions.
Hill session, over long reps, pure stamina work.
Warm-up (run to location)
Decide no of reps, egs of possibilities in Chesham (Can find a suitable hill in your own area!) :
Time each reps to ensure consistency, rec is jog down.
Warm down is run home.
Rest/core strength work/mobility work.
Technical session (!).
Set up watch for six 5 mins segments
2) Very easy running.
3) Long run training pace
4) 10km race pace
5) Very fast pace, close to max
Either Runfly 5km or self designed 3km time trial
Long Steady Distance (LSD) 45-90 mins relaxing, do not worry about pace, careful of frozen ground, mud, wind chill.............just think about hot drink afterwards.