Coaching Schedules

Nice 'n' Easy

Tuesday

18:30

This is for the real beginners, virtually any age, and those returning to running after a long lay off or old enough to have, but refuse to use, a ZIMMER frame. No sweat, no tears, no real punishment but lots of fun and chat.

Formal coaching sessions on a 4 week cycle. See below or liaise with Ann De Winter for details.

Main Session

Tuesday

18:30

This is THE coached session of the week and runners of all abilities turn up at the same time. The aim is to find the correct ability group and join it you might actually be told which group you should join.

Summer sessions are track and park based. Winter is mainly road based, with some off road, depending on the light.

See below for details of planned sessions.

Friday Session

9:30

Dave Sedgley runs a coached session for those that cannot make the evening sessions, or just want some extra effort.

These take place from various locations.  See weekly bulletin or contact Dave for current arrangements.

Coaching Objectives

Coaching Objectives to November 2018

DATE

KEY EVENT

Please see Website for list of races. As so many people do so many different race distances etc. the schedules are designed to benefit all race types. Short fast reps can help increase leg turnover which is of benefit in the longer races as well as the short. Over time your body will feel more comfortable at a faster pace than normal. Longer intervals, with varying degrees of recovery, can also aid endurance and improve lactate threshold. For anyone that is interested, a summary of the principles of training can be found in the coaching section on the website.

Note. If any member wants any specific help or guidance then please do not hesitate to contact any of the coaches. A list of each coaches' area of expertise can also be found on the website. We will be only too glad to help.

Highlights coaches for coached sessions below

Key to Active Tuesday Night Club Coaches
Level 1/LiRF Level 2

GS - Giles Shorley

GA - George Arbuckle

BD - Barry Dackombe

JB - Jeremy Bell

BO - Brendan O'Mahoney

NJ - Nick Jones

RJ2 - Richie Jones

RJ - Richard Jones

MW - Mark Waine

MB - Mark Billington

SG - Steve Gibbons

JD - Jerry Day

CS - Christine Sharman

PO - Paul Owen

NN - Nichole Neate

 

GB - Gemma Bear

 

MR - Mark Rouse

 

LW - Louise Wilkins

Level 3

JK - Jodie Kelly

DS - Dave Sedgley

Coached Sessions

See Below for Nice'n'Easy group

December

Session Detail

Coaches

Venue

(1st stated is lead coach)

12 Reducing Time Speed Session - 1 Set - all half time recoveries and Out & Back to keep group(s) together. 4min/4min , 3min/3min , 2min/2min , 1min/1min, all efforts at around 5-10k pace JB  RJ2 GB JK FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
19 HEADTORCH SESSION - Mile Reps.  3-4 x mile reps with 2 mins recovery between each effort. Split into equal ability groups and work @ 10k pace. RJ MW NN VENUE MARSTON - MEET IN PARKING AREA ON THE CORNER BY THE HALL THAT LOOKS LIKE A VILLAGE HALL BUT ISN'T A VILLAGE HALL. WILL START SESSION JUST INSIDE THE FOREST CENTRE MAIN GATE.
26 CHRISTMAS WEEK - NO SESSION PLANNED

January

 

 

 

2 Pace Change Session - 6 sets (2mins @10k pace/30secs rest - 1min hard) - 2 mins recovery between each set.  MB BD MR FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
9 Long Interval Session - 2 Sets - 1st Set ( 5mins @ 10 mile pace, 90secs-2mins rest, 5mins @ 10 mile pace ) 2 mins rest, then 2nd Set ( 5mins @ 10k pace, 90secs-2mins rest, 5mins @ 10k pace ) GA BO SG  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
16 Lung Buster Session ;-)) - 4 Sets ( 5 x 1min hard pace with 30 secs recovery between efforts ) 2-2.5 mins rest between sets. Efforts should be run at high intensity with no deterioration of form. Concentrate on a relaxed, light and quick turnover. PO JD CS  FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
23 Speed Repititions - 8-10 reps from Bottom of Byron Crescent to top of Tennyson Way with easy jog down back Manor Way to start. Split into groups of equal ability. Efforts should be 95% effort concentrating on form and quick cadence. NJ GS LW FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
30 Pyramid Session - using the anti-clockwise loop - 3 sets (1,2,3,2,1) with half-time recoveries.  Regroup after each effort. 2.5 mins between each set JB  RJ2 GB JK FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

February

 

 

 

6 Fast Finish Workout - 8 Compound Sets ( 2mins @10k pace/30 secs sprint ) 2-2.5 mins recovery between each set. RJ MW NN FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
13 Short Session ;-)) - 6 Sets ( 6 x 30secs hard/30secs regroup jog recovery ) 2 mins recovery between each set. MB BD MR FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
20 Hill Sprints - After a good warm-up 10 sprints to top and then jog down recovery. Effort stops when quickest runner reaches the bollards at the top. GA BO SG  FLITWICK FOOTBALL CENTRE THEN CHURCH ROAD, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
27 Increasing Time Intervals - All Out & Back Efforts with Half Time recoveries  -  1 Set ( 1min/1min, 90secs/90secs, 2min/2min, 3min/3min, 4min/4min ) - Concentrate on keeping good running form throughout session. Ideally the 3 & 4 minute efforts should be @ 10k pace. PO JD CS  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

March

 

 

 

6 Reducing Time Sets - Split into 2 groups using the usual 2 loops. 5 Sets with 2 mins recovery between each set.. #1(3x2min with 1min recovery), #2(3x90secs with 1min recovery), #3(3x1min with 1min recovery), #4(3x45secs with 45secs recovery), #5(3x30secs with 30secs recovery) NJ GS LW FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
13 Standard Interval Session - Using the circuit Wingate Drive/Ailesbury Road. 6-8 Loops @ 5k/10k pace with 90 secs recoveries. JB  RJ2 GB JK FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
20 Endurance Session - 4 Compound Sets ( 3 mins @10k pace/1min @5k pace ) 2 mins recovery between each set. Out & Back efforts to keep whole group together. RJ MW NN FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
27 Long Interval Session - Using the big loop around Fallowfield , Russell Drive, 6-8 long efforts @ 10k pace with 2 min recoveries. MB BD MR FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)

April

 

 

 

3 Off Road Session - Split into 3 groups and work 3 different out and back efforts. 6 x 3min efforts with 90secs recovery.  GA BO SG  AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
10 "LUCKY DIP SESSION" - 12 separate efforts totalling 24mins.  Split into groups depending on numbers & coaches & regroup after each effort. All half time recoveries. PO JD CS  MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE  (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
17 Track Session - Introduction to etiquette, technique, pacing etc.  Speed session planned  4 Sets (4 x 300m with 100m jog recovery & regroup). Then 4 x 200m with 200m jog recovery & regroup. Target good form and fast leg turnover etc.                           NJ GS LW REDBORNE SCHOOL "TRACK" 
24 Goal 5k Race Pace Session - 6 x 400m @ goal 5k race pace with 90 secs recovery between each effort and then 6 x 400m @ goal 5k race pace with 1 minute recovery between each effort. JB  RJ2 GB JK REDBORNE SCHOOL "TRACK" 

May

 

 

 

1 Long Reps - 4-6 Laps with half time recoveries. Try to work together in groups pushing up the hill and over and then concentrating on relaxed fast leg turnover on the downhill part. (Around 10k pace) RJ MW NN FLITWICK FOOTBALL CENTRE THEN THE FIRS (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
8 Yassoo workout - 8 x 800m at fastest even pace. With half time recovery. MB BD MR REDBORNE SCHOOL "TRACK" 
15 Corner Burners 5k Track Fatigue Workout - Split into small groups of equal ability. The session is 12 continuous laps (c. 5k)  covering the straights at tempo pace ( 10k/10m pace - controlled fast ) and the the corners at mile pace ) Key is to keep moving with a fast regroup after tempo efforts.  Please ensure that you keep left and are aware as the track will be busy. Also ensure that your pace change is noticeable ( pace charts will be made available for this session ) GA BO SG  REDBORNE SCHOOL "TRACK" 
22 VV02max Off Road Interval Session - 6 sets ( 2min out, 1min rest, 2min back ) Split into 3/4 groups and alternate 5 different out & back routes. PO JD CS  CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.
29 Speed Track Session - 3 Compound Sets ( 4 x 400m - 350m @ mile pace/50m sprint with 90 secs recovery between sub sets ) 2-3  min rest between each set. NJ GS LW REDBORNE SCHOOL "TRACK" 

June

 

 

 

5 5k Goal Race Pace Specific Pyramid Session - All efforts to be run at target 5k race pace with 1min recovery between each effort.  400m/800m/1200m/1600m/1200m/800m/400m JB  RJ2 GB JK REDBORNE SCHOOL "TRACK" 
12 Hill Loop Session - After general warm up, we will use the loop from the top of the avenue down and then up the steep hill, back to the entrance gate and left back to the start.  8 laps with 2 min recovery between each. RJ MW NN AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
19 Reducing Recovery Session - 5 x 600m @ 5k pace with reducing recoveries (2min/90secs/1min/45secs) 3 min rest the 5 x 300m @ 3k pace with same reducing recoveries. MB BD MR REDBORNE SCHOOL "TRACK" 
26 5k Speed Session - 2 Sets ( 10 x 200m with 100m/1min jog recoveries, 4 x 100m with 100m/1min jog recoveries ) 3 mins recovery between sets. GA BO SG  REDBORNE SCHOOL "TRACK" 

July

 

 

 

3 Reducing Distance & Recovery/Increasing Speed Session - 1600m 2min rec/1200m 2min rec/800m 90secs rec/600m 90secs rec/400m 1min rec/300m 1min rec/200m 1min rec/100m - Start off at 10k pace and then progressively quicker throughout the session. PO JD CS  REDBORNE SCHOOL "TRACK" 
10 Standard Track Workout - 3 Sets ( 2 x 600m with 90secs recovery, 2 x 300m with 1min recovery ) 3 minutes rest between each set. NJ GS LW REDBORNE SCHOOL "TRACK" 
17 400M Efforts - 12 x 400m with 1 min recoveries, or if the track is not marked out 12 x 90 secs efforts in Ampthill Park. JB  RJ2 GB JK DEPENDING ON TRACK - EITHER AT REDBORNE "TRACK" - BUT TO BE CONFIRMED OR OVER AMPTHILL PARK
24 5k Specific Session - Long Repeats - 6 x 1k efforts @current 5k or goal 5k race pace. (with between 1min & 90secs rec although should be able to comfortably do 1min if goal pace has been realistic) Out & back working in groups. RJ MW NN WREST PARK - MEET IN FAR END CARPARK JUST PAST THE MANSION
31 Hilly Loops Efforts - Using a loop of approx. 0.5-0.75 mile, split into groups and complete 6 efforts with 90 secs recovery inbetween each one. MB BD MR CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.

August

 

 

 

7 LUCKY DIP Session - 12 Varying efforts up to a total of around 24 minutes. Split into similar ability groups and use the loop around the Centre Parcs. GA BO SG  MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE  (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
14 Fartlek Session - Split into equal ability groups and using the Trophy course do a continuous run with 8 x 2mins hardish efforts with the following cruise recoveries ( 4/3/3/3/2/2/2 ) Regroup after each effort but keep moving PO JD CS  AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
21 Reducing Recovery Session - 6 x 3min out & back efforts (Total 6 efforts) - Split into 3 groups and rotate 3 different routes. Reducing recoveries               ( 2mins/90secs/1min ) NJ GS LW AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
28 Long Rep Session - 4 x 1 mile efforts. Using the outer loop which is approx 4 miles, Split into groups of equal ability and work @ 5k Pace with 2 minute recoveries between each effort. Regroup to ensure each group starts together. JB  RJ2 GB JK VENUE MARSTON - MEET IN PARKING AREA ON THE CORNER BY THE HALL THAT LOOKS LIKE A VILLAGE HALL BUT ISN'T A VILLAGE HALL. WILL START SESSION JUST INSIDE THE FOREST CENTRE MAIN GATE.

September

 

 

 

4 Fatigue Simulation Session - 5 Sets ( 90secs hard, 1min rec, 90secs hard, 30secs rec, 90secs hard ) 2 mins recovery between each set. RJ MW NN MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE  (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
11 Cross Country Prep Session - Split into equal ability groups and start at bottom of hill by fishing lake. 5-6 efforts going up the sweeping hill to the top and then pushing on left across the ridge to the top of the middle hill. Regroup and then jog back down the middle hill back to starting position.  MB BD MR AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
18 Long Hill Efforts - 10 efforts to the top. Effort ends when quickest runner reaches bollards at the top to ensure everyone does equal effort. Then jog down recovery. GA BO SG  FLITWICK FOOTBALL CENTRE THEN CHURCH ROAD, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
25 Long Sting in the Tail Session - Start at bottom of Aragon Road, 10 mile pace to bottom of Russell Drive and then push hard up the hill to top of Aragon Road. Slow jog/walk (2-2.5 mins) back to start. Split into groups of equal ability. PO JD CS  FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)

October

 

 

 

2 5k Paced Session - 6 loops Willow Way (60-90secs rec) & 6 loops Gravel Pit/Orchard/Water Lne & Elmwood (60-90secs rec) - Pacing to be around or slightly faster than 5k pace NJ GS LW FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK
9 HEADTORCH SESSION - Half Mile Reps.  8x 0.5 mile reps with 90 secs recovery in between each effort. Split into equal ability groups and work @ 5k-10k pace. JB  RJ2 GB JK VENUE MARSTON - MEET IN PARKING AREA ON THE CORNER BY THE HALL THAT LOOKS LIKE A VILLAGE HALL BUT ISN'T A VILLAGE HALL. WILL START SESSION JUST INSIDE THE FOREST CENTRE MAIN GATE.
16 Endurance Based Double Pyramid Session - All out & back to keep everyone together. (2mins/2mins, 3mins/3mins, 4mins/4mins, 3mins/3mins, 2mins/2mins) All half time recoveries. RJ MW NN FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
23 Double Trouble Session - 4 x 2 loops of usual circuit (Total 0.80mile) at approximately 10k pace. Work at keeping laps even paced throughout. MB BD MR FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
30 Reducing Time/Increasing Speed Session - 1 Set - all half time recoveries and Out & Back to keep group(s) together. 4min/4min @ Half Marathon  pace, 3min/3min @ 10mile pace, 2min/2min @ 10k pace, 90secs/90secs @ 5k pace, 1min/1min @ 3k pace, 30secs/30secs @ Mile pace.  GA BO SG  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

November

 

 

 

6 "Sting in the Tail" session ;-)) - Long Loops with finishing Hill Sprint  -  6 Efforts approx 1k - 2mins jog down recovery. Start a bottom of Ailesbury Hill, Loop clockwise round Wingate Drive and up to top of Ailesbury Hill. Work together in groups. PO JD CS  FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
13 Step Down Session - 4 Sets ( 3min @ 10k pace, 90secs rec, 2min @ 5k pace , 90secs rec, 1 min @ hard pace ) 2-2.5 mins recovery between each set. NJ GS LW FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
20 Keep Movin' Session - 8 laps with 10k pace from Chaucer Rd to top of Tennyson Rd, quick regroup and cruise effort down Manor Way back to start. No recovery between loops. JB  RJ2 GB JK FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
27 Speed 45 Session - 3 Sets ( 5 x 1min efforts close to maximal effort 1min recovery ) 2-2.5mins recovery between sets. RJ MW NN FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)

December

 

 

 

5 8 x half(ish) mile loops with 90 secs recovery between each loop - starting at bottom of Chaucer Way up Byron Crescent dog leg to the top and down Manor Way and stop at the corner with Byron Crescent. Slow jog to start. NJ GS LW FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

 

COACHES -

Please remember- If you cannot attend one of your coaching sessions make every effort to liaise with the other coaches to find a substitute of an appropriate level.

Also, please wear your 'Coach' Viz-Vest.

For each session the key points are as follows:

1. Ensure good running form is maintained

2. Forsake speed for form

3. Encourage use of Viz-Vests

4. Be vigilant of hazards

5. Give way to traffic

6. Give positive feedback

Nice'n'Easy's Sessions

There will be no separate coached sessions for the Nice'n'Easy group during the summer.

Runners are encouraged to join the sessions with the main group.  One big session for everyone

 

 

Nice'n'Easy Thursday Social Runs ...

Here is the list for November 2017 up to end of March 2018

We aim to run in different places to give us a change of scene from Ampthill and Flitwick during the dark nights.   Please make sure you have reflective clothing and a head torch.

The run covers about 3 - 4 miles in about an hour and is suitable for everyone from beginners, those coming back from injury, those wanting a slower run and if you want a faster run from it you can join us and do some out and backs along the route.

We meet at each venue at 6.15pm - please contact either Ann or David if you have any questions or queries.

Ann de Winter 075801 78889  or dewinterann1@gmail.com   OR

David Sedgley -  01525 714961  or  dsedgley@talktalk.net 

December

Venue

Notes

14

Silsoe

Meet in road leading to Wrest Park

21

Center Parcs

Xmas off-road torchlight run

Meet at Ampthill Park west CP

29

Christmas Schedule

See website/Facebook for info.

January

4

Time Trial

Eagle Drive 6:30

11

Barton-Le-Clay

Meet outside the Church

18

Flitwick football club

Opposite 101 garage

25

Toddington

Meet outside the Library

February

1

5K Time Trial

Eagle Drive 6:30

8

Flitwick Leisure Centre

 

15

Barton-Le-Clay

Meet outside the Church

22

Marston Forest Centre off road in a safe environment head torches essential!

Meet at Stewartby Village Hall

March

1

5K Time Trial

Eagle Drive 6:30

8

Silsoe

Meet outside the Church

15

Harlington

Meet in lay-by at top of Goswell End Road

22

Toddington

Meet outside the Library

29

Eversholt

Meet by the Village Hall

April

5

5K Time Trial - Handicap

Eagle Drive 6:30

 

 

Training Principles & Pace Guidance

Nick Jones has prepared a summary of the basic running & training principles for the benefit of AFF members.

He has also prepared a table showing the optimal training paces based on recent race performances (along with a brief on how to use the table).

© AFF Running Club

Last Updated: Monday, 11 December 2017 18:41