Monday 1st March

Long run

• 35 minutes out, 30 minute back
• Turn right out of school to pedestrian crossing
• Over crossing, left down Watton Road to junction
• Bear right past Spire Hospital, on towards Bowthorpe
• Follow road over roundabouts, up hill, towards Chapel Break traffic lights
• At this point turn and retrace your route
• Incorporate 8 x 1 min efforts to make your return trip 5 minutes quicker

OR

Effort session on school playing field

• 1 lap of playing field as warm up nice and easy
• Then 3 x 1000 mtrs efforts with 200 mtrs jog recovery between each
• Followed by 2 laps of the field hard and fast
• Serious business but work hard and enjoy at your own threshold

Monday 8th March

Complete club effort session

• 1 lap of school playing field easy
• Stretching, then sprint pyramid session
• 150 mtrs, 200 mtrs, 300 mtrs, 400 mtrs, 300 mtrs, 200 mtrs, 150 mtrs
• 90 secs jog between each
• Then 1 lap of field at 75% workrate or which is in threshold zone

Monday 15th March

(Committee meeting)

• Run in pairs of equal ability
• Turn right out of school, cross over to Bluebell Road, down to the Avenues
• Run hard up the Avenues competing with your partner (approx 800 mtrs)
• Then jog or walk to recover along Colman Road to Earlham Road roundabout
• Then run hard down Earlham Road to Bluebell Road
• Jog or walk recovery to the Avenues
• Then repeat session 2 or 3 times depending on how you feel
• Each lap is approx 2 miles, 3 laps is good

Monday 22nd March

Long run

• Repeat Monday 1st March
• See if 35 mins out takes you any further having had two effort sessions in between

OR

Circuit training with Marianne

Monday 29th March

Rock and roll hills

• Out of school, down Bluebell Road, under bypass to Cellar House public house, Eaton
• Run up Eaton Hill at about 75% of your heart rate
• At top of hill continue along Newmarket Road increasing pace slightly until you reach Sunningdale
• Slow recovery jog along Sunningdale to the top of Greenways hill
• Then fast run downhill for your legs to get used to running faster than normal
• Turn right up Church Lane, right to Cellar House pub
• Repeat session 3 times or how you feel
• Good luck!