Training Sessions

Date	Aim	Session	Location / Surface
13^th Jan	To improve leg strength	Kenyan Hills 4 x 6 mins [2]	Ham Cross Hill (road)
20^th Jan	To improve speed endurance	8@10k effort[1], 2@5k effort[1] 7@10k effort[1], 3@5k effort[1] 6@10k effort[1], 4@5k effort Southern Champ racers - 8@10k effort[1], 2@5k effort[1] 7@10k effort then jog remaining of park loop	Richmond Park Loop (road)
27^th Jan	To build endurance and leg strength	4 x Holly Lodge Hill [jog down] 3min 10k effort toward Sheen Roundabout {jog recovery to 2nd speed bump on Ballet School Road] Effort to top of hill (Baker Cup finishing road) [jog to end of middle road] 10k effort across middle road 4 x Ham Cross Hill [jog down]	Richmond Park (road)
3^rd Feb	To improve leg strength	4 x 4 triangles [2] Hard up, jog top, hard down 6 x 1 min [30] Surrey League Racers - 2 x 4 triangles, 6 x 1 min [30] long jog home	Ham Cross (road)
10^th Feb	To build endurance and leg strength	2 x bottom Nightingale Lane [jog down] 1 x full length Nightingale Lane, 2 x top Nightingale Lane [jog back recovery to bottom[1]] (stay at top after 3rd set) REPEAT x 2 Jog to bottom of Richmond Hill just up from Odeon 3 x Richmond Hill [jog down]	Nightingale Lane (road)
17^th Feb	To build endurance and leg strength	2 x 7mins [2 / jog to bottom if hill] 2 x 3 Ham X Hill [1] 2 x 5 mins [1] 4 x 30 [30] National Racers - 2 x 3 Ham X Hill [1], 4 x 30 [30]	Ham Cross (road)
24^th Feb	To work on speed endurance	2 x 10 min, 2 min jog recovery 2 x 5 min, 1 min jog recovery 4 x 1 min sec hard, 1 min rest	River Loop via Twickenham (road)