Training Schedule
Enjoy your running. Don't hesitate to contact me if you have any queries concerning the training.
Tessa Stephenson - Club Coach - Mobile: 07870 960174
Entries where status is "Final" will not normally change. Entries where status is "Provisional" may be changed without notice.
Entries with Red background are Club Organised or Major Club events which everybody is encouraged to enter if possible  Entries with Blue Background are non running events
Entries in Blue / Purple are events where something is different from normal
 - e.g. changed time, location, etc.		 Entries with Yellow background have been changed since the Months Schedule was made Final
Notation: 2 x (5 x 2 / 1 min) / 4 min or 5 min – 2 sets of 5 reps of 2 min effort, 1 min recovery with 4 to 5 min between sets.

September 2008 Status: Final
Date Session Where Time Coach Comments / Other Races
Mon 01/09 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 02/09 Longer: 5 x 6min / 4min
Shorter: 4 x 6min / 4min		 Marriotts 19:00 Various
Thu 04/09 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
3 to 5 each 400m, 300m, 200m, 100m
 Showground
Car Park		 19:00 Chris / Katrina  
Sat 06/09 Bleep Test & Throw / Jump/ Start Practice Etc. Ridlins 09:15 Chris
  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 07/09 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 08/09 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 09/09 Longer: 15 x 2min / 1min
Shorter: 10 x 2min / 1min		 Marriotts 19:00 Various  
Thu 11/09 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Handicap 5km
 Marriotts 19:00 Paul
  
Sat 13/09 5 x (500m +100m) / 3min
Throw / Jump/ Start Practice Etc. 		Ridlins 09:15 Dave
 Ready for T&F Champs 
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 14/09 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 15/09 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 16/09 Up & Over Hills  Marriotts 19:00 Tony  
Thu 18/09 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Speed Endurance
 Marriotts 19:00 Paul  
Sat 20/09 Spartans Track & Field Champs Ridlins With SNHAC - 1 each of Sprint, Middle Distance, Throw & Jump
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 21/09 Chicksands Club Run (see Forum for details) Chicksands 09:30    
Mon 22/09 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 23/09 Longer: 6 x 5min / 3min
Shorter: 4 x 5min / 3min		 Marriotts 19:00  Various  
Thu 25/09 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
200m Shuttles (20mins)
 Marriotts 19:00 Chris
  
Sat 27/09 Fartlek Ridlins 09:15 Katrina  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 28/09 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 29/09 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina		  
Tue 30/09 5min, 10min, 5min, 10min, 5min / 2 to 5min  Marriotts 19:00 Various Pace Practice Session over 10km Course - Bring a Watch!
October 2008 Status: Provisional
Date Session Where Time Coach Comments / Other Races
Thu 02/10"Angels" Run (See Ossie's Angels for details)Hitchin09:30Tony 
3 to 5 x 1 MileMarriotts19:00Chris 
Sat 04/10 6 to 8 x 400m Ridlins 09:15 Dave  
"Angels" Run (See Ossie's Angels for details)Hitchin09:30Tony 
Sun 05/10 Club Run (see Sunday Runs for details) TBA 09:30    Standalone 10km - Herts Vets Champs
Mon 06/10 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 07/10 Longer: 10 x 3min / 90s
Shorter:  7 x 3min / 90s		 Marriotts 19:00 Various
Thu 09/10 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
3 to 5 x 1km Marriotts 19:00 Chris  
Sat 11/10 Bleep Test and / or 10 x 300m Ridlins 09:15 Chris / Dave
  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 12/10 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 13/10 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 14/10 Longer: 8 x 4min / 2min
Shorter: 5 x 4min / 2min		 Marriotts 19:00 Various
Thu 16/10 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Handicap 5km Marriotts 19:00 Paul
  
Sat 18/10 2 x (6 x 200m / 30sec) / 5min
 Ridlins 09:15 Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 19/10 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 20/10 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 21/10 Longer:  5 x 6min / 3min
Shorter:  4 x 5min / 3min		 Marriotts 19:00 Various   
Thu 23/10 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
6 to 8 x 800m
 Marriotts 19:00 Chris  
Sat 25/10 100m Shuttles Ridlins 09:15 Dave  Rest if doing Cross Country!
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 26/10 Cross Country League - Race 1 Cheshunt  
    
Mon 27/10 Spartans Starter Group (See Forum for details) Marriotts 19:30  Tessa / Katrina
Tue 28/10 Longer: 4 x 8min / 4min
Shorter: 4 x 6min / 3min 		 Marriotts 19:00 Various  
Thu 30/10 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Fartlek
 Marriotts 19:00 Chris  
November 2008 Status: Provisional
Date Session Where Time Coach Comments / Other Races
Sat 01/11 2 each 600m, 400m, 200m Ridlins 09:15  Dave  
"Angels" Run (See Ossie's Angels for details)Hitchin09:30Tony 
Sun 02/11 Stevenage Half MarathonRidlins  Herts Senior & Vets Champs
Mon 03/11 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 04/11 Longer: 2min, 4min, 6min, 8min, 6min, 4min, 2min
Shorter: 2min, 4min, 6min, 6min, 4min, 2min		 Marriotts 19:00 Various
Thu 06/11 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
30s, 45s, 60s Hills Marriotts 19:00 Chris   
Sat 08/11 2 x (4 x 400m+) Ridlins 09:15 Dave
  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 09/11 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 10/11 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 11/11 Longer: 5min, 10min, 10min, 5min / 3 or 5min
Shorter: 4 x 5min / 3min		 Marriotts 19:00 Various
Wed 12/11Stevenage 5k Series - Race 1Marriotts 19:30  
Thu 13/11 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
8 to 10 x 400m Marriotts 19:00 Chris  
Sat 15/11 2 x (6 x 200m / 30s) / 5min
 Ridlins 09:15 Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 16/11 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 17/11 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 18/11 Longer:  4 x 8min / 4min
Shorter:  2 x 6min / 3min & 2 x 4min / 2min		 Marriotts 19:00 Various
  
Thu 20/11 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Speed Endurance
 Marriotts 19:00 Chris  
Sat 22/11 2 to 3 each 400m, 300m, 200m, 100m Ridlins 09:15  Dave   
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 23/11 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 24/11 Spartans Starter Group (See Forum for details) Marriotts 19:30  Tessa / Katrina
Tue 25/11 Longer: 5 x 6min / 3min
Shorter:  5 x 4min / 2min		 Marriotts 19:00 Various  
Wed 26/11Stevenage 5k Series - Race 2Marriotts 19:30   
Thu 27/11 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
200m Shuttles
 Marriotts 19:00  Chris  
Sat 29/11 5 x (500m + 100m) / 3min
 Ridlins 09:15 Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 30/11 Club Run (see Sunday Runs for details) TBA 09:30    
December 2008 Status: Provisional
Date Session Where Time Coach Comments / Other Races
Mon 01/12 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 02/12 Longer: 3 each 4min, 3min, 2min, 1min
Shorter: 2 each 4min, 3min, 2min, 1min		 Marriotts 19:00 Various
Thu 04/12 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
4 to 6 x 800m Marriotts 19:00 Chris  
Sat 06/12 300m Paarlauf Ridlins 09:15  Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 07/12 Club Run (see Sunday Runs for details) TBA 09:30    
Mon 08/12 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 09/12 Longer: 10 x 3min / 90s
Shorter: 7 x 3min / 90s		 Marriotts 19:00 Various
Wed 10/12Stevenage 5k Series - Race 3Marriotts 19:30  
Thu 11/12 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Hills Marriotts 19:00    On Six Hills Way
Sat 13/12 10 x 200m / 30s
 Ridlins 09:15 Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 14/12 Cross Country League - Race 2Southgate 
   
Mon 15/12 Spartans Starter Group (See Forum for details) Marriotts 19:30 Tessa /
Katrina
Tue 16/12 Longer: 12 x 2min / 1min
Shorter:  10 x 2min / 1min		 Marriotts 19:00  Various  
Thu 18/12 "Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
3 to 5 x 1Mile
 Marriotts 19:00 Chris  
Sat 20/12 6 to 8 x 400m Ridlins 09:15 Dave   
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 21/12 Club Run (see Sunday Runs for details) TBA 09:30    
Tue 23/12 Steady Run & Social Marriotts 19:00 Various  
Thu 25/12Synchronised Turkey Stuffing / 3 Hour Recovery
 Home 09:00 Various  
Sat 27/12 Fartlek
 Ridlins 09:15  Dave  
"Angels" Run (See Ossie's Angels for details) Hitchin 09:30 Tony  
Sun 28/12 Club Run (see Sunday Runs for details) TBA 09:30    
Tue 30/12Steady RunMarriotts19:30  
Future Events Status: Provisional
Date Session Where Time Coach Comments / Other Races
Sun 04/01 Cross Country League - Race 3Royston 
   
Sun 11/01 Herts County Cross Country Champs TBA
     TBC
Sun 08/02 Cross Country League - Race 4Watford