Club training programme -Sunday long runs – Spring Marathon training
Notes
The following information sets out a programme of runs that the club will support during the December 2012 to May 2013 period.
This is not intended to be a personal training schedule. However, regularly completing these runs alongside the other club’s training sessions is a positive way to prepare for a Spring based marathon.
Selecting certain races (the list below is not meant to be fully comprehensive) is a good way to benchmark your training efforts but please take care not to over race!!
Appropriate training runs will also be organised by the Group C coaches.
| Sunday |
Sunday Standard club training – Group B (up to 10:30 min miling long run pace) |
Sunday Marathon training – Group B (sub 4:30 marathon) |
Race/club options to incorporate into marathon training |
| 30th December |
11 mile club training run (Preston) |
3 mile early + 11 mile club training run (Preston) |
|
| 6th January |
11 mile club training run (Weston) |
3 mile early + 11 mile club training run (Weston) |
|
| 13th January |
13 mile club training run (Letchworth Greenway) |
13 mile club training run (Letchworth Greenway), increase with optional 3 miles over to Manor Wood car park |
Royston XC – league fixture 4 |
| 20th January |
10 mile club training run (Hitchin) |
5 mile early + 10 mile training run (Hitchin) |
|
| 27th January |
10 mile training run using the 5/10 mile handicap course |
10 mile training run using the 5/10 mile handicap course |
|
| 3rd February |
10 mile club training run (Shilley Green) |
7 mile early + 10 mile training run (Shilley Green) |
Watford half |
| 10th February |
Club 5mile/10 mile handicap event |
Club 5mile/10 mile handicap event |
|
| 17th February |
11 mile club training run |
3 mile early + 11 mile training run |
Bramley 20/10 or Stamford 30K or Watford XC league fixture 5 |
| 24th February |
10 mile club training run |
5 mile early + 10 mile club training run |
|
| 3rd March |
10 mile club training run |
7 mile early + 10 mile club training run |
Silverstone half or Spitfire 20 |
| 10th March |
13 mile club training run (Letchworth Greenway) |
Run to and from Manor Wood car park + 13 mile club training run (Letchworth Greenway) – up to 19 miles |
Finchley 20 or MK half |
| 17th March |
10 miles within the Club 20 |
Club 20 |
Club 20 |
| 24th March |
10 mile club training run (Shilley Green) |
7 mile early + 10 mile training run (Shilley Green) |
Oakley 20 |
| 31st March |
10 mile club training run |
Cromer Windmill circuit (20 miles) or the ‘Route 12 expedition’ (TBC) |
|
| 7th April |
11 mile club training run (Datchworth/Aston) |
7 miles early + 11 mile club training run (Datchworth/Aston) (8 mile option for those running Brighton) |
Sandy 10 |
| 14th April |
10 mile club training run |
10 miles for those running the VLM or 19-22 miles for those running the Edinburgh or MK marathons |
Brighton Marathon or Flitwick 10K |
| 21st April |
Early 10 mile club training run (wouldn’t want to miss the race on TV!) |
Virgin London Marathon or 10-12 mile run if running the Milton Keynes marathon |
Virgin London Marathon |
| 28th April |
11 mile club training run (Datchworth/Aston) |
11 mile club training run (Datchworth/Aston) (8 mile option for those running MK) |
|
| 5th May |
10 mile club training run |
Milton Keynes Marathon (6th May)or 20-22 mile training run if running the Edinburgh marathon |
Milton Keynes Marathon (6th May) |
| 12th May |
10 mile club training run |
10 mile club training run (additional 3 miles for those running the Edinburgh marathon) |
|
| 19th May |
11 mile club training run (Datchworth/Aston) |
11 mile club training run (Datchworth/Aston) (8 mile option for those running the Edinburgh marathon) |
|
| 26th May |
10 mile club training run |
Edinburgh Marathon |
Edinburgh Marathon |