Becky and Phil Aiken - Women's Racing Group
December 2017

Date

Aim

Session

Location

Race

Surface

12th December Leg Strength
Focus: Arms
Warm up to Ham Cross via Tamsin trail

4 x fast up the hill, jog down

(+1 for those who lap anyone)

Move outside Ham Gate:

3-4 times hard up to traffic lights, jog back on path

Cool down via road to clubhouse

Ham Gate & Ham Gate Avenue South of the Thames 7.5 (Aldershot) Road
19th December Speed work
Focus: Teamwork
Christmas Cracker Relay! Richmond Green   Road
26th December Speed Endurance
Focus: Burning off those mince pies
PLEASE NOTE – NO FORMAL SESSION AS I WILL BE AWAY. IF YOU WISH TO TRAIN, A GREAT SESSION BELOW

Warm up to Pen Ponds car park

3 x Pen Ponds car park to Ballet School gate, [2], Ballet school to Pen Ponds car park, [2]

Jog to back of Ballet School

5 x hard up short steep road hill at back of Ballet School, [jog down recovery]

Cool down via Sheen Cross

Pen Ponds Carpark/Ballet School Henty Relay (Richmond Park) Road
2nd January 2018 Speed work

Focus: Leg positioning

Warm-up to Riverside Drive via German School & Cut Throat Alley

4 x (4 * 1:30 [1]) [3 between sets]

Cool down to clubhouse via Sandy Lane.

Riverside Drive County Championship XC’s: Middlesex (Perivale) & Surrey (Denbies) Road

Rest Times are in [ ] brackets