Training and Racing Tuesday 22 February - Sunday 27 February 2005 Tuesday 22 February - 6:30 pm - Nottingham Tennis Centre Bramcote Route for a 10, 9 or 8 mile training session. There are two options. Coach Henderson and Ben are doing a variable steady-state run and Gary McMahon is doing a 8 mile heart rate fartlek. The tempo run will be structured along the lines of a Daniel's cruise intervals session. Essentially this involves breaking up a typical tempo run, which is usually ~25min @ 10M - 1/2 marathon race pace* into several segments separated by short rests. We're thinking 3 x 10 min with 2 min recoveries or 5 x 6 min with 1 min recoveries following a substantial warm-up (~25-30 min) and followed by a decent cool-down (~10-15 min). *(if you're using a HR monitor, tempo pace equates to ~85% WHR, where 85% WHR = max HR - min HR * 0.85 + min HR e.g. for a runner with a max of 200 bpm, resting of 40bpm, you'd get 200-40*0.85+40 = 176bpm) Thursday 24 February - 6:30pm...
All training sessions have ceased from 17th January 2018 see below.