Running Sessions
* Please note that there are additional track sessions on the Birmingham Uni track (cost £2 per session) on Mondays at 6.30pm and Thursdays at 7.30pm
BRAT Run Training Sessions: Spring mesocycle to June 2010
Aim: SPEED - Concentrating on shorter, faster intervals with shorter recovery up to ½ effort time. (Watch the Forum for Transition training sessions at separate times)
| Training Intensity |
Week begins |
Mondays at Munrow |
Wednesdays at Uni Guild |
Saturdays at the MAC |
| Easy |
22-Mar |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min hills, Off road shoes or gel study (final) |
| Speed |
29-Mar |
Road shoes, 60 min |
30 min hill intervals, Road shoes |
35 min Flat Intervals Road shoes |
| Hard 1 |
5-Apr |
Road shoes, 65 min |
30 min flat intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
12-Apr |
Road shoes, 70 min |
30 min hill intervals, Road shoes |
45 min or 10k benchmark, (Bandstand), road shoes |
| Easy |
19-Apr |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min Hills Off road shoes |
| Speed |
26-Apr |
Road shoes, 60 min |
30 min hill intervals, Road shoes |
35 min Flat Intervals Road shoes |
| Hard 1 |
3-May |
Road shoes, 65 min |
30 min flat Intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
10-May |
Road shoes, 70 min |
30 min hill Intervals, Road shoes |
45 min or 10k benchmark, (Bandstand), road shoes |
| Easy |
17-May |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min Hills Off road shoes |
| Speed |
24-May |
Road shoes, 60 min |
30 min Hill intervals, Road shoes |
35 min Flat Intervals Road shoes |
| Hard 1 |
31-May |
Road shoes, 65 min |
30 min flat Intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
7-June |
Road shoes, 70 min |
30 min hill Intervals, Road shoes |
45 min or 4-5 x 1 mile, on road, (bandstand) |
BRAT Run Training Sessions: Summer mesocycle to end August 2010.
Aim: SPEED - Concentrating on shorter, faster intervals with shorter recovery up to ½ effort time. (Watch the Forum for Transition training sessions at separate times)
| Training Intensity |
Week begins |
Mondays at Munrow |
Wednesdays at Uni Guild |
Saturdays at the MAC |
| Easy |
14-June |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min Hills Off road shoes |
| Speed |
21-June |
Road shoes, 60 min |
30 min Hill intervals, Road shoes |
35 min Flat Intervals Road shoes |
| Hard 1 |
28-June |
Road shoes, 60 min |
30 min flat Intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
5-July |
Road shoes, 75 min |
30 min flat Intervals, Road shoes |
45 min or 10k benchmark (Bandstand), road shoes |
| Easy |
12-July |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min Hills Off road shoes |
| Speed |
19-July |
Road shoes, 60 min |
30 min Hill intervals, Road shoes |
35 min Flat Intervals Road shoes |
| Hard 1 |
26-July |
Road shoes, 60 min |
30 min flat Intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
2-Aug |
Road shoes, 75 min |
30 min flat Intervals, Road shoes |
45 min or 4-5 x 1 mile, on road, (bandstand) |
| Easy |
9-Aug |
Road shoes, 60 min |
30 min run technique, Road shoes |
30 min Hills Off road shoes |
| Speed |
16-Aug |
Road shoes, 60 min |
30 min Hill intervals, Road shoes |
35 min Flat Intervals Road shoes
|
| Hard 1 |
23-Aug |
Road shoes, 60 min |
30 min flat Intervals, Road shoes |
40 min Hills Off road shoes |
| Hard 2 |
30-Aug |
Road shoes, 75 min |
30 min flat Intervals, Road shoes |
45 min or 10k benchmark (Bandstand), road shoes |
|
