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6/8/10 x 300 @ 5k pace, 100 jog,walk rec - Down Grange rugby field
6/8/10 x 300 @ 5k pace, 100 jog,walk rec - Down Grange rugby field
April 2, 2024 @ 10:00 - 11:00
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BMH Marathon Training wk 16
BMH Marathon Training wk 16
April 2, 2024 @ 18:30 - 19:30
VO2 Max Session 5x600s @ 5k pace Berg Estate
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BONDARENKO – 400/300/200/100 recovery between sets
BONDARENKO – 400/300/200/100 recovery between sets
April 2, 2024 @ 17:30 - 18:30
400m fast, 400m easy, 300m fast, 300m easy, 200m fast, 200m easy, 100m very fast, 100m easy. 3 sets
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4
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12 x 200 - War Memorial Park
12 x 200 - War Memorial Park
April 4, 2024 @ 10:00 - 11:00
10 x 200 metres on parkrun field
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All groups: Club Handicap (Cliddesden Route)
All groups: Club Handicap (Cliddesden Route)
April 4, 2024 @ 17:30 - 18:30
Every runner has a start time that is determined such that we should all finish together after the 4.8 mile run! A (sort of) reverse race. If you have not been given a start time please contact Tim Fowler. Meet at the M3 bridge on Garlic Lane.
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6
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Track session (on grass this week!)
Track session (on grass this week!)
April 6, 2024 @ 09:00 - 10:00
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9
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20 x 30 sec steep hills, walk back recovery on Old Down
20 x 30 sec steep hills, walk back recovery on Old Down
April 9, 2024 @ 10:00 - 11:00
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BMH Marathon Training wk 17
BMH Marathon Training wk 17
April 9, 2024 @ 18:30 - 19:30
VO2 Max Session
3 x 1mile @ 5k pace
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Bud Buldaro session - 5, 5x1, 5, 5x1, 5. Berni Field
Bud Buldaro session - 5, 5x1, 5, 5x1, 5. Berni Field
April 9, 2024 @ 18:30 - 19:30
5 minutes at Park Run race pace; and the 1 minute pace is mile pace. Meet at Down Grange (usual place - car park)
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11
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5 x Berni field perimeter loops, 2 min recovery. Berni Field
5 x Berni field perimeter loops, 2 min recovery. Berni Field
April 11, 2024 @ 10:00 - 11:00
Park Run race pace. Meet at Down Grange (usual place - car park)
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6 x long hill reps (each approx 800 metres)
6 x long hill reps (each approx 800 metres)
April 11, 2024 @ 18:30 - 19:30
An 800m loop of the Church field, run clockwise starting at the BMX crossroads, finishing on the downhill alongside the trees to the start point. 5-6 times in total. Recovery is a jog up and back on the central path.
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13
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Track & Field session
Track & Field session
April 13, 2024 @ 09:00 - 11:00
Track session 9-10am 2 sets of 5x400 (75s, 3mins)
Come and try high jump, javelin, discus & triple jump 10-11am
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16
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1 min on/ 1 min off x 10 - rugby field
1 min on/ 1 min off x 10 - rugby field
April 16, 2024 @ 10:00 - 11:00
1 min on/ 1 min off x 10 @mile pace
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8/4/2/1
8/4/2/1
April 16, 2024 @ 18:30 - 19:30
1 x 800 fast , 800 easy
2 x 400 fast , 400 easy
4 x 200 fast , 200 easy
8 x 100 fast , 100 easy
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BMH Marathon Training wk 18
BMH Marathon Training wk 18
April 16, 2024 @ 18:30 - 19:30
Taper Week
2-3 Miles at target MP
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Kenyan Hill Reps - Old Down, Kempshott, then a coffee to remember Wally at the Holly Blue
Kenyan Hill Reps - Old Down, Kempshott, then a coffee to remember Wally at the Holly Blue
April 18, 2024 @ 10:00 - 11:00
Continuous reps, working the uphill, using the downhill to recover. Different abilities use a right turn to match their speed.
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Pyramid 200 -> 1k -> 200
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Track & Field session
Track & Field session
April 20, 2024 @ 09:00 - 11:00
Track session 9-10am 2 sets of 5x400 (75s, 3mins)
Come and try high jump, javelin, discus & triple jump 10-11am
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12 x 200 - Down Grange
12 x 200 - Down Grange
April 23, 2024 @ 10:00 - 11:00
10 minute jog with strides and surges then 12 x 200 metres with 20 sec recovery. On top field above the track at Down Grange - this is a final 'tune-up' for those running the Festival 5k.
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BONDARENKO – 400/300/200/100 recovery between sets
BONDARENKO – 400/300/200/100 recovery between sets
April 23, 2024 @ 17:30 - 18:30
400m fast, 400m easy, 300m fast, 300m easy, 200m fast, 200m easy, 100m very fast, 100m easy. 3 sets
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25
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5min,4,3,2,1,1 with 2 min rec - rugby field
5min,4,3,2,1,1 with 2 min rec - rugby field
April 25, 2024 @ 10:00 - 11:00
5 minutes, 4, 3, 2, 1, 1 minute increasing pace, with 2 minutes recovery between reps. Those doing Festival 5k should jog the whole session with some strides.
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Main Group: Long Hatch Warren Hills (600m)
Main Group: Long Hatch Warren Hills (600m)
April 25, 2024 @ 18:30 - 19:30
600m long hill efforts Run up Cliddesden Lane from Woods Lane roundabout to the Portsmouth Arms, steady run back down & repeat.
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runforwally
runforwally
April 26, 2024 @ 09:00 - 12:00
please dedicate your run (or walk) to Wally, no matter how short or long. Post it on strava as #runforwally or any other media channel
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Vets League @ Down Grange
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BMH Club Photo
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Timed Pyramid 5 -> 1 -> 5
Timed Pyramid 5 -> 1 -> 5
April 30, 2024 @ 18:30 - 19:30
Efforts of 5 minutes, then 4, 3, 2, 1, then back up 2, 3, 4 & 5
60s easy between each, 2 minutes after the middle minute.
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