Chris Elson’s Sessions Tuesday 26 October to Thursday 11 November 2010

Tuesday 26th October

Chris will be at the Bridge Inn 5K. Many of his group do this race as a lactic acid threshold session, so please feel free to join in! For those not at the Bridge Inn, Mike Down will be taking a session on the University playing fields starting just after 7pm.

Thursday 28th Oct

Meet at the South end of the cricket pavilion near the big tree (Coombe Dingle Sports complex, off Coombe Lane, Stoke Bishop). Please make sure you have white or fluorescent tops.

Please be ready to start the session having done a warm up with a few sprint/strides by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

The session is a straight forward 6 X 1,300m, rec 400m jog round outside rugby  for the faster group and 6 X 1,200m for the slower group rec 300m jog outside the rugby pitch to the back to start.

Tuesday 2nd November

Again, please be ready to start the session having done a warm up with a few sprint/strides at session pace by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

The session is a 3 speed one of 2,100 metres finishing at the Canford Cemetery end of the ground rec 400m jog round outside rugby for the faster group and rec 150m jog back to the start for the slower group, 1,300m 400m jog round outside rugby  for the faster group and 150m back to the start for the
slower group, 700m eyeballs out!, rec 300m jog back to the start, 1300m.

Thursday 4th Nov

Time for your Autumn speed shake out! Please make sure you do a good warm up with plenty of fast strides. The session will be on the back straight (away from the pavilion), and be 18 X 250m/220m faster/slower group. The recovery will be 1 min jog. The idea here is to accustom you to running at
a faster pace than usual. Don’t go off too hard – just a fast relaxed stride, it will be plenty tough enough later! The short recoveries are important.

Tuesday 9th November

Please be ready to start the session having done a warm up with a few sprint/strides at session pace by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

It’s a two speed session of 3 (1300/1200 faster/slower group, recovery 150m and 120 straight back to the start – so a shorter than usual recovery, 600m rec 200m jog.

Thursday 11th Novemeber

Hills on Parry’s Lane. This session worked well last time. Be ready to jog out to the start near the entrance of Hiatt Baker Hall from the University Sports complex at 7.10 (7.05 on the Pavilion clock). I’ll take my car for you to put your kit in. Its 7 hills and a run (not jog) down once you have picked yourselves up at the top. Faster group it’s approximately 440m slower 390.

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