Monday/Tuesday/Thursday Sessions

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Day

Date

Meet

Time

Location

Effort

Recovery

Weekend/ weekday races

               

Monday

02 April 2018

BANK HOLIDAY

         

Tuesday

03 April 2018

Locksheath

7pm

LH Sports Ground

6 to 8x (Short Hill + Short Flat with Active Recoveries), working in pairs 

Active recoveries (jog)

Thursday

05 April 2018

Crofton Community Centre

6:30pm

Stubbington

April Time Trial

 

Friday

06 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

09 April 2018

Solent Hotel

6:30pm

Whiteley

25 mins of Leafy Lane Loops - efforts up hills

Recovery downhill

 

Tuesday

10 April 2018

Locksheath

7pm

Football field (Hunts Pond Rd)

Flag session; (1min, 1.5, 2, 2.5, 2.5, 2, 1.5, 1min) out and back on whistle 

90s rest 

Thursday

12 April 2018

Holly Hill

6:30pm

Holly Hill Park

Rollercoasters 20-25 mins  Effort Up

Recovery downhill

Friday

13 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

16 April 2018

Solent Hotel

6:30pm

Whiteley

Forest Rectangle  ~900m - 25 minutes effort on short sides

Recovery jog on long sides

18 Apr RR10 Netley

Tuesday

17 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

17 April 2018

Titchfield Sports Field (opposite mill)

7pm

Nr Fishermans Rest

25min of Long and Short Hill Repetitions 

Recovery downhill

Thursday

19 April 2018

Crofton Community Centre

6:30pm

Stubbington

6 x 800m efforts @5km pace

200m jog or 90seconds

Friday

20 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

23 April 2018

Solent Hotel

6:30pm

Whiteley

Kenyan Hills 4 x 6 mins

2 mins rest

25 Apr Lakeside 5km

Tuesday

24 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

24 April 2018

Locksheath

7pm

Brownwich lane

Up to 5x1ml (or 1Km) at 10K pace

90s Rest

Thursday

26 April 2018

Holly Hill

6:30pm

Holly Hill Park

Short Hilly Loop (Frog Hill)  Effort Up

Recovery downhill

Friday

27 April 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

30 April 2018

Solent Hotel

6:30pm

Whiteley

Football pitch  - 25 minutes of 1 lap; 2 sides; 1 side

2; 2; 1 sides jog recovery

02 May RR10 Stoney Cross

Tuesday

01 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

01 May 2018

Titchfield Sports Field (opposite mill)

7pm

Nr Titchfield Mill 

Pyramid of lampposts, (9 reps total)

Jog back down hill

Thursday

03 May 2018

Crofton Community Centre

6:30pm

Stubbington

Shingle Beach Sprints

2mins between sets

Friday

04 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

07 May 2018

BANK HOLIDAY

   

 

 

08 May Bayside 5km

Tuesday

08 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

08 May 2018

Locksheath

7pm

Hook Field

2x12.5 min of Paarlauf relays

3min after 12.5min.

09 May Beginners Course

Thursday

10 May 2018

Holly Hill

6:30pm

Holly Hill Park

All The Hills (5 hills)  Effort Up

Recovery downhill

Friday

11 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

14 May 2018

Solent Hotel

6:30pm

Whiteley

Forest Rectangle  ~900m - 25 minutes effort on long sides

Recovery jog on short sides

16 May RR10 Wilverley

Tuesday

15 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

15 May 2018

Locksheath

7pm

LH Sports Ground

6 to 8x (Short Hill + Short Flat with Active Recoveries), working in pairs 

Active recoveries (jog)

Thursday

17 May 2018

Crofton Community Centre

6:30pm

Stubbington

May Time Trial

 

Friday

18 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

21 May 2018

Solent Hotel

6:30pm

Whiteley

25 mins of Leafy Lane Loops - efforts up hills

Recovery downhill

23 May Lakeside 5km

Tuesday

22 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

22 May 2018

Locksheath

7pm

Football field (Hunts Pond Rd)

Flag session; (1min, 1.5, 2, 2.5, 2.5, 2, 1.5, 1min) out and back on Whistle 

90s rest 

Thursday

24 May 2018

Holly Hill

6:30pm

Holly Hill Park

1m Hilly Loop FARTLEK

 

Friday

25 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

               

Monday

28 May 2018

BANK HOLIDAY

       

30 May RR10 Blackfield

Tuesday

29 May 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

29 May 2018

Titchfield Sports Field (opposite mill)

7pm

Nr Fishermans Rest

Session focussing on down hill running technique

Recovery on short uphill

Thursday

31 May 2018

Crofton Community Centre

6:30pm

Stubbington

1km reps @5km pace

2mins between efforts

Friday

01 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

04 June 2018

Solent Hotel

6:30pm

Whiteley

Kenyan Hills 4 x 6 mins

2 mins rest

06 Jun RR10 Fleming Park

Tuesday

05 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

05 June 2018

Locksheath

7pm

Red Path

Speed play (Fartlek) session using lamp posts

3 min each end

Thursday

07 June 2018

Holly Hill

6:30pm

Holly Hill Park

Reverse All The Hills  (5 hills) Effort Up

Recovery downhill

Friday

08 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

11 June 2018

Solent Hotel

6:30pm

Whiteley

3 - 5 x 1 mile loops

2 minutes - walk to start

12 Jun Bayside 5km

Tuesday

12 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

12 June 2018

Locksheath

7pm

Titchfield

25min of short hill loops at Coach Hill

Recovery downhill

Thursday

14 June 2018

Crofton Community Centre

6:30pm

Stubbington

June Time Trial

 

Friday

15 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 
               

Monday

18 June 2018

Solent Hotel

6:30pm

Whiteley

Hills - 3 x (30s / 50s / 70s / 50s / 30s /) on the whistle

Jog back to start

20 Jun RR10 Manor Farm

Tuesday

19 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

19 June 2018

Locksheath

7pm

LH Sports Ground *

"Hooter" Session (2,4,6,6,4,2min), (*Hook field if cricket is on)

2min jog recovery with 3min rest after first 6min effort

Thursday

21 June 2018

Holly Hill

6:30pm

Holly Hill Park

Figure of Eight

 

Friday

22 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

               

Monday

25 June 2018

Solent Hotel

6:30pm

Whiteley

Forest Rectangle  ~900m - 25 minutes of 1 lap / ½ lap / 1 side

Recovery jog 1 lap / ½ lap / 1 side

27 Jun Lakeside 5km

Tuesday

26 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals

 

Tuesday

26 June 2018

Locksheath

7pm

St John's Road

Up to 6x Long + Short Hills

Recover on downhills

Thursday

28 June 2018

Crofton Community Centre

6:30pm

Stubbington

10 x 400m @5km pace

1min between efforts

Friday

29 June 2018

Crofton Community Centre

9:00am

Stubbington

Mixed Intervals