Weekly Club Training Schedule      

Monday June 30^th              Speed work -  Interval Training, Fartlek

NOTE: Club Meeting 7.15pm, Hull Sports Centre

 Route:         Round the Drain                            3.5M, 4.5M,  6M

Location:     Club, 6.15pm

 Leader:        Susan

• R Chanterlands Ave • R Bricknell Ave • L County Rd South • R “Drain” + R Hotham Rd N *Fartlek between lamp posts  • L Bricknell Ave * 4 x 2 min Intervals

(3.5M Cut off: At West Bulls • R Cottingham Rd • R Chanterlands Ave )

At West Bulls continue towards Cottingham • R Inglemire Ave

(4.5M Cut off 2: • R Hall Rd • L Cottingham Rd • R Chanterlands Ave )

• R Beverley Rd • R Cottingham Rd • L Chanterlands Ave       

      ^{OK this is what you do on intervals: Run your fast interval then immediately turn and jog gently to the back of the group - this will take less than 30 secs. Then continue in the correct direction until your recovery interval is up and pick it up again for your next fast one. 
Intervals 4 x 2 mins interval session will take you 16 mins. 8 mins will be working, 8 mins will be recovering. On your watch at 0, 4, 8, 12 mins you set off fast, at 2, 6, 10, 14 mins you recover.}          

Wednesday July 2^nd      Stamina - Distance, Time on Feet

 Route:         Berrisford Park – River Return            7M, 8.5M

Location:     Club. 6pm

Leader(s):    Amanda

• L Chanterlands Ave •  R Cottingham Rd   • L Beverley Rd • R Berresford Ave

• Into park and over to River Hull • L along river to Sutton Rd bridge • Cross bridge

• Continue along river to next bridge ( Kingswood ) • Return along river to Park

(7M Cut Off: • Through Berresford park and back along R Berresford Ave

        • L Beverley Rd • R Cottingham Rd   • L Chanterlands Ave )

• Continue along the river to bridge on Clough Rd • R Clough Rd. • Cottingham Rd  

• L Chanterlands Ave              

 Friday July 4^th               Foundation – Weekly Mileage.

Buddies:        

Cottingham Alleys – Snuff Mill                         4.5M, 5 M, 6M

Location:     Club. 6.15pm

Leader(s):    Susan

• L Chanterlands Ave • L Cottingham Rd • at West Bulls cross over Cottingham Rd & head along Hull Rd towards Cottingham • R at Thwaite roundabout - New Village Rd • Cross road to left footpath •  Just after roundabout, left through alley • Cross railway

      (4.5M Cut Off: • L at railway • L Thwaite St • R Hull Rd • R  Bricknell Ave

          • L Chanterlands Ave )                                                                        

• Straight on along alley • L at T junction in alley and on to Hallgate.

(5M Cut Off: • L Hallgate • Cross Thwaite St onto Snuff Mill Lane

• R Bricknell Ave   • L Chanterlands Ave )                                             

• R Hallgate • Straight on at Traffic lights (King St) continue to Fair Maid pub

• L Baynard Ave • L South St • Newgate St • R Snuff Mill Lane • R Bricknell Ave

• L Chanterlands Ave              

                     <sup>About the Weekly Training Schedule
The training should cover all running needs for the 3 club nights. It has 3 aims:
1. Your foundation - increasing your weekly mileage. Except for new runners, you should always be looking at a minimum of a 4 mile run each night - all of you are capable of this and doing shorter runs becomes a habit. The shortest run you will see on the schedule now is 3.5 miles but you'll be encouraged to do more.
2. Your stamina - Wednesday distance run - it is TOF - Time on Feet. Don't worry too much about your speed but try to keep this a long distance for you. (Which may mean 5, 6, 7, 8, 9, 10 .... miles).
3. Speed work - Monday - this is what will increase your pace. The more you put in, the more you will get out of this training.</sup>