Running Sessions
* Please note that the track sessions on the Birmingham Uni track on Mondays and Thursdays cost £2 per session
BRAT Run Training Sessions: Autumn / Winter 2011-12 (under development)
Aim: SPEED AND ENDURANCE - Concentrating on steady intervals with shorter recovery up to 1/4 effort time.
Need a benchmark? Try the Parkrun 5k race series, 9 am every Saturday morning in Cannon Hill Park
NEW: Need another long run? From Jan 15 2012, there will be a canal-based long easy paced run departing from the MAC at 10am every Sunday - beginning at 1 hour and increasing a little each week - good for half marathon and marathon training
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Time |
Mon 6.30pm |
Mon 7pm |
Wed 7pm |
Thu 6.15pm |
Sat 9am |
Sat 10am |
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Location |
Munrow |
MAC |
Uni Guild |
Sutton Park |
www.parkrun.com |
MAC |
| Intensity |
Week begins |
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& Munrow 7.00pm |
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| Technique |
24-Oct |
Track |
60 min road |
30 min run technique |
60 min Road |
ParkRun 5k |
30 min hills off road |
| Base |
31-Oct |
Track |
60 min road |
30 min flat intervals |
60 min Road |
ParkRun 5k |
30 min hills off road |
| Speed |
7-Nov |
Track |
60 min road |
30 min hill intervals |
60 min Road |
ParkRun 5k |
30 min on road speed |
| Hard |
14-Nov |
Track |
60 min road |
30 min flat intervals |
60 min Road |
ParkRun 5k |
35 min hills off road |
| Technique |
21-Nov |
Track |
60 min road |
30 min run technique |
60 min Road |
ParkRun 5k |
30 min hills off road |
| Base |
28-Nov |
Track |
60 min road |
30 min flat intervals |
60 min Road |
ParkRun 5k |
30 min hills off road |
| Speed |
5-Dec |
Track |
60 min road |
30 min hill intervals |
|
ParkRun 5k |
30 min on road speed |
| Hard |
12-Dec |
Track |
60 min road |
30 min flat intervals |
|
ParkRun 5k |
Off road 35 min hills |
| Technique |
19-Dec |
Track |
60 min road |
30 min run technique |
|
ParkRun 5k |
30 min hills off road |
| Base |
26-Dec |
Track |
60 min road |
30 min flat intervals |
|
ParkRun 5k |
30 min hills off road |
| Speed |
2-Jan-12 |
Track |
60 min road |
30 min hill intervals |
|
ParkRun 5k |
30 min on road speed |
| Hard |
9-Jan |
Track |
60 min road |
30 min flat intervals |
|
ParkRun 5k |
Off road 30 min hills |
| Technique |
16-Jan |
Track |
60 min road |
30 min run technique |
|
ParkRun 5k |
30 min hills off road |
| Base |
23-Jan |
Track |
60 min road |
30 min flat intervals |
|
ParkRun 5k |
30 min hills off road |
| Speed |
30-Jan |
Track |
60 min road |
30 min hill intervals |
|
ParkRun 5k |
30 min On road flat |
| Hard |
6-Feb |
Track |
60 min road |
30 min flat intervals |
|
ParkRun 5k |
Off road 30 min hills |
| Technique |
13-Feb |
Track |
60 min road |
30 min run technique |
Track |
ParkRun 5k |
Off road 30 min hills |
| Base |
20-Feb |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
30 mins hills off road |
| Speed |
27-Feb |
Track |
60 min road |
30 min hill intervals |
Track |
ParkRun 5k |
30 min on road flat |
| Hard |
5-Mar |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
Off road 30 min hills |
| Technique |
12-Mar |
Track |
60 min road |
30 min run technique |
Track |
ParkRun 5k |
Off road 30 min hills |
| Base |
19-Mar |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
Off road 30 min hills |
| Speed |
26-Mar |
Track |
60 min road |
30 min hill intervals |
Track |
ParkRun 5k |
On road 30 min flat |
| Hard |
2-Apr |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
Off road 30 min hills |
| Technique |
9-Apr |
Track |
60 min road |
30 min run technique |
Track |
ParkRun 5k |
Off road 30 min hills |
| Base |
16-Apr |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
Off road 30 min hills |
| Speed |
23-Apr |
Track |
60 min road |
30 min hill intervals |
Track |
ParkRun 5k |
On road 30 min flat |
| Hard |
30-Apr |
Track |
60 min road |
30 min flat intervals |
Track |
ParkRun 5k |
Off road 30 min hills |
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