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Tuesday: Speedwork

06:40 Coached Session: meet at Hampton Hill Gate, Bushy Park This is a an interval session for men and ladies.

09:40 Quality Session: meet at Teddington Gate in Bushy Park. Warmed up and ready for strides. This is an interval session. You do need to be fit to train. 

19:30  Quality Session: meet at Riverside Drive, Ham. Warmed up and ready for strides. This is an interval session. You do need to be fit to train. 

Saturday: Tempo

08:45 Teddington Gate.

 

Marathon Prep:

If you are preparing for a marathon, the program you intend to follow will probably be 12 to 16 weeks. This assumes you are already fit to train. So allow a few weeks of build up in order to prepare yourself.

Ensure you have a minimum of 4 weeks basic endurance in the bank. 4 to 5 sessions per week  of steady running will get you ready. Set out as follows:

Session 1: 30 to 40 minutes running as you feel but not too fast.

Session 2: Quality Session, Run 5 x 4 minutes at current 10k pace off 2 minutes jog.

Session 3: same as session 1.

Session 4: Light tempo - 10 minutes easy 15 minutes tempo 10 minutes easy.

Session 5: Long steady run - between 8 to 12 miles build this up week on week if not currently running the distance.

warm up and cool down as required.

Group training is fast training,

Kev

Head of Performance.