Becky and Phil Aiken - Women's Racing Group
September to October 2018

Date

Aim

Session

Location

Race

Surface

25th Sept Downhill running technique Bring lights/reflective gear.

Warm via Tamsin Trail to Ham Cross to Thatched Lodge. Work in groups of 3-4 if possible:

Faster runners 15 * downhill to cones, jog up recovery

Medium 12 * downhill to cones, jog up recovery

Slower 10 * downhill to cones, jog up recovery

Cool down via Ham Cross to Richmond Gate

Thatched Lodge Page Cup, 5m XC Handicap Road
2nd Oct Pace Judgment Warm up via Cuthroat Alley to Riverside Drive. Work in groups based on who you finish around in first 1000m.

1000m [1 min]

2 * ( 3 * 400m [90secs]) [1 min between sets]

1000m

Cool down via Cuthroat Alley to clubhouse

Riverside drive. National Road Relays, Sutton Park, 4 stage Road
9th Oct Developing Speed Endurance Warm up via Tamsin Trail to Ham Gate.

Faster runners 4 loops [90secs]

Medium runners 3 loops [90 secs]

Slower runners 2 loops [90secs] + on rep up to lights

Cool down via road to clubhouse

Church Road Surrey Cross Country League Fixture 1, Wimbledon Common, 6k XC Road
16th Oct Cresting the hill with speed Warm up via Richmond Gate to Holly Lodge.

Faster runners 15 * cone to sign, jog back to start

Medium runners 12 * cone to sign, jog back to start

Slower runners 10 * cone to sign, jog back to start

Cool down via Richmond Gate to clubhouse

Holly Lodge SEAA XC Relays, Wormwood Scrubs 3k legs

OR
Surrey Masters, Richmond Park (for those old enough)

Road

Rest Times are in [ ] brackets