Becky and Phil Aiken - Women's Racing Group
November 2018

Date

Aim

Session

Location

Race

Surface

20th November Pacing judgment Warm up via Towpath to Richmond Bridge via Duck's Walk to Ranelagh Drive

1 @ 10k effort[1], 2 @ 5k effort[1]

3 @ 10k effort[1], 4 @ 5k effort[1]

5 @ 10k effort[1], 6 @ 5k effort

Warm down reverse of warm up

Ranelagh Drive South of Thames 5, Merton/Mob Match Thames
Road
27th November Speed Endurance
Focus: 5k versus 10k pace – ensure there is a difference
Warm up to Riverside Drive via Ham House

Double pyramid:

2 x (1[1], 2 [1], 3 [1],3[1],2[1],1 [1])

[2 mins recovery between sets]

At 5-10km pace

Cool down via Sandpits Road

Riverside Drive   Road

Rest Times are in [ ] brackets