BMHAC Calendar

VO2 Max Session
5x600s @ 5k pace
Berg Estate

400m fast, 400m easy, 300m fast, 300m easy, 200m fast, 200m easy, 100m very fast, 100m easy. 3 sets

10 x 200 metres on parkrun field

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.

2 x 600, 4x400, 6x200

VO2 Max Session
3 x 1mile @ 5k pace

5 minutes at Park Run race pace; and the 1 minute pace is mile pace. Meet at Down Grange (usual place - car park)

Park Run race pace. Meet at Down Grange (usual place - car park)

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. 

Track session 9-10am 2 sets of 5x400 (75s, 3mins)
Come and try high jump, javelin, discus & triple jump 10-11am

1 min on/ 1 min off x 10 @mile pace

1 x 800 fast , 800 easy
2 x 400 fast , 400 easy
4 x 200 fast , 200 easy
8 x 100 fast , 100 easy

Taper Week
2-3 Miles at target MP

Continuous reps, working the uphill, using the downhill to recover. Different abilities use a right turn to match their speed.