| Spring 2022 |
1 |
21/03/2022 |
3x5x300 (75) & 3mins between sets @5km pace |
10 mins easy. 20-30 mins tempo. 10 mins easy |
March Handicap Series |
60-120 mins easy |
Try to run at least one quality session per week in your training program with a maximum of 2 quality sessions per week. Longer Sunday runs should be at a pace you can comfortably chat. Vary the time out running, increasing by 5-15 mins per week for 3 weeks and then have an easier week before building again. |
No |
| Spring 2022 |
2 |
28/03/2022 |
6-8 x 800 (75) @ 5-10km pace |
45mins -80 mins easy with 4x100 mtr strides |
Easy Trail Run |
Middlesex Masters Champs (Trent Park) |
|
No |
| Spring 2022 |
3 |
04/04/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
10 mins easy. 20 mins out/19 mins back.10 mins easy |
Hills 10 mins warm-up 6x2 mins e.g. Everest, jog rec 20 mins easy |
60-120 mins easy |
|
No |
| Spring 2022 |
4 |
11/04/2022 |
6-8 x 600 mtrs (90 rec) @ 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
Easy Trail run in Trent Park |
60-120 mins easy |
|
No |
| Spring 2022 |
5 |
18/04/2022 |
8x400 (75 standing), 8x200 (75) @ 5km pace or quicker |
45mins -80 mins easy with 4x100 mtr strides |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
|
No |
| Spring 2022 |
6 |
25/04/2022 |
3x5x300 (75,180) aim for between 5km and 10km pace |
Out and Back. 10 mins easy, 20 mins @ 1/2 M pace out & back in 19mins. 10 mins easy |
April Handicap Series |
60-120 mins easy |
|
No |
| Spring 2022 |
7 |
02/05/2022 |
6x600 differentials. First 400 @5km pace & last 200 @ 1mile pace. 2mins recovery |
Easy Run 45-80 mins (Post Mid-week League) |
Cartwheel of hills or similar continuous hill reps 15-25 mins |
60-120 mins easy |
|
No |
| Spring 2022 |
8 |
09/05/2022 |
16-24 x 200 @ sub 5km pace (75 rec) (Remember Mid-week League 11th May) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hill Session in Trent Park or Try a Parkrun Time-trial |
60-100 mins easy |
Mid-Week League Fairlands Valley Wednesday 11th May |
No |
| Spring 2022 |
9 |
16/05/2022 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
Easy Run 45-80 mins in the park. |
60-120 mins easy |
|
No |
| Spring 2022 |
10 |
23/05/2022 |
16-24 x 200 @ sub 5km pace (75 rec) (Remember Mid-week League 25th May) |
Easy Run 45-80 mins (Post Mid-week League) |
May Handicap Series |
60-120 mins easy |
Mid-Week League St. Albans Wednesday 25th May |
No |
| Spring 2022 |
11 |
30/05/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hills 10 mins warm-up 6x2 mins e.g. Everest, jog rec 20 mins easy |
60-100 mins easy |
|
No |
| Spring 2022 |
12 |
06/06/2022 |
3x5x300 (75,180) aim for 5km pace (Remember Mid-Week League 8th June) |
Easy Run 45-80 mins (Post Mid-week League) |
Long Hill Reps in Trent Park |
60-120 mins easy |
Mid-Week League Orion Wednesday 8th June |
No |
| Spring 2022 |
13 |
13/06/2022 |
4x400,1x1000,4x200 (90rec) |
Fartlek with 20-30 mins of efforts over undulating course |
Hills: 10 mins warm-up 3x4x1 min on a gradual hill (jog rec) 10 mins easy |
60-100 mins easy |
|
No |
| Spring 2022 |
14 |
20/06/2022 |
2x400, 3x300, 4x200, 5x100. (75 rec) @sub 5km pace |
Progressive run - 10 mins v.easy, 1 mile @ Marathon pace, knock 10 secs off per mile 4 to 6 miles 10mins easy |
June Handicap Series |
60-120 mins easy |
|
No |
| Spring 2022 |
15 |
27/06/2022 |
16-20 x 200 @ sub 5km pace (75 rec) (Remember Mid-Week League 30th June) |
Easy Run 45-80 mins (Post Mid-week League) |
Hill Session in Trent Park |
60-120 mins easy |
Mid-Week League Trent Park Thursday 30th June |
No |
| Spring 2022 |
16 |
04/07/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins (Post Mid-week League) |
45-60 mins fartlek inc warm-up & warm-down |
60-100 mins easy |
Mid-Week League mob Match WGC 7th July |
No |
| Spring 2022 |
17 |
05/07/2022 |
6-8 x 600mtrs (90rec) aim 5km pace |
Tempo run - 1 mile easy, 3-6 miles Tempo (HM Pace or slower), 1 mile easy |
Hill Session in Trent Park |
60-120 mins easy |
|
No |
| Winter 2022 |
27 |
05/09/2022 |
Pyramid session
400,800,1200,1200,800,400
(90 rec) aim 10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
28 |
12/09/2022 |
8x600 (90) @ 10km pace initially moving to 5km at the end |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
29 |
19/09/2022 |
3 or 4x4x400 (75 rec) (3min set) @ between 5-10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
September Handicap Series |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
30 |
26/09/2022 |
6-8 x 800 (90) @ 5-10km pace |
Easy Run 45-80 mins |
Chingford League 5 miles @ Dagenham |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
31 |
03/10/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
32 |
10/10/2022 |
20x200 (75) relaxed speed session
as heavy race weekend |
Easy Run 45-80 mins |
Met League 5 miles @Claybury |
Sunday League 5 Miles Cheshunt |
12th October Chingford Lge 5km tarmac velopark |
No |
| WInter 2022 |
33 |
17/10/2022 |
Pyramid session
400,800,1200,1600,1200,800,400
(90 rec) aim 10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
|
No |
| WInter 2022 |
34 |
24/10/2022 |
4x1000 (90) 4x400 (90)
5-10km pace |
Easy Run 45-80 mins |
October Handicap Series |
Sunday League 5 miles
Trent Park |
|
No |
| WInter 2022 |
35 |
31/10/2022 |
3 or 4x4x400 (75 rec) (3min set) @ between 5-10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
|
No |
| WInter 2022 |
45 |
07/11/2022 |
6x800 Mtrs (90) |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Met League Wormwood Scrubs |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
46 |
14/11/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
47 |
21/11/2022 |
Pyramid session
400,800,1200,1600,1200,800,400
(90 rec) aim 10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
November Handicap Series
Chingford League - Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
48 |
28/11/2022 |
12x400 (75) @ 5km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Met League - Uxbridge |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
49 |
05/12/2022 |
Track 2x1000,4x400,2x1000 (90) |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track or the Hockey Centre. Read TP news to confirm track available during football season
Winter track will increase in volume to prepare for x-country
Thursday easy and tempo runs from the hockey centre
Hill Sessions offered on Saturday
Strides offered on Sunday & long runs |
No |
| WInter 2022 |
50 |
12/12/2022 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
Sunday League - Stevenage |
Post Run Christmas Party 15th Dec |
No |
| WInter 2022 |
51 |
19/12/2022 |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Club 5km - TBC |
Club 5km - TBC |
Christmas Hills or Parkrun |
Check TP news & Social media for opening times of the hockey centre and runs available |
No |
| WInter 2022 |
52 |
26/12/2022 |
Bank Holiday - refer Whatsapp groups and coacha |
Refer Whatsapp groups or coacha |
Last run of the year |
Parkrun or refer Whatsapp groups and Coach |
Check TP news & Social media for opening times of the hockey centre and runs available |
No |
| WInter 2022 |
1 |
02/01/2023 |
6x800 Mtrs (90) |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
2 |
09/01/2023 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Tempo run - try 20 mins out & 19 mins back
or Easy paced run 4-8 miles |
Hill Session in Trent Park |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
3 |
16/01/2023 |
Pyramid session
400,800,1200,1600,1200,800,400
(90 rec) aim 10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Met League - Welwyn
Chingford League - Epping Forest |
Sunday League - Royston |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
4 |
23/01/2023 |
12x400 (75) @ 5km pace for 5-10km runners
6x1000 (90) @ 10km for marathon runners |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
January Handicap - TBC |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
5 |
30/01/2023 |
20x200 (75) sub5km pace for 5-10km runners
1x1600,2x800,1x1600, 2x800 (90) for marathon runners |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Chingford League - Victoria Park (5 miles Road) |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
6 |
06/02/2023 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Met League - Trent Park (Barnet Hosts) Final Race |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
7 |
13/02/2023 |
Pyramid session
400,800,1200,1600,1200,800,400
(90 rec) aim 10km pace |
Tempo run - try 20 mins out & 19 mins back
or Easy paced run 4-8 miles |
Hill Session in Trent Park |
Sunday League - Watford (Final Race) |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
8 |
20/02/2023 |
12x400 (75) @ 5km pace for 5-10km runners
6x1000 (90) @ 10km for marathon runners |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
February Handicap - TBC |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
9 |
27/02/2013 |
3x5x300 (90) @5km pace
Extra set for marathon runners |
Tempo run - try 20 mins out & 19 mins back
or Easy paced run 4-8 miles |
Hill Session in Trent Park
Try a Parkrun for 5km speed |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
10 |
06/03/2023 |
20x200 (75) sub5km pace for 5-10km runners
1x1600,2x800,1x1600, 2x800 (90) for marathon runners |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
Chingford League Relays - Wansted Flats (3,000mtrs) |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
11 |
13/03/2023 |
Slider session 6,5,4,3,2,1 min efforts (recovery is half of the effort run) speed up each effort starting @10km pace |
Tempo run - try 20 mins out & 19 mins back
or Easy paced run 4-8 miles |
Hill Session in Trent Park
Try a Parkrun for 5km speed |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
| WInter 2022 |
12 |
10/03/2023 |
6-8 x 800mtrs (90) @ 5-10km pace |
Easy Run 45-80 mins
Try to add 20-30 mins tempo into your run |
March Handicap - TBC |
60-120 mins easy |
Tuesday sessions offered at Donkey Lane Track (7.00pm approx) or the Hockey Centre (6.30 0r 7.00pm). Read TP news to confirm track availability during the football season
Thursday easy and tempo runs start from the hockey centre after club announcements at 7.10pm approx.
Hill Sessions are offered on Saturday am from the Hockey Centre. Mixed abilities group starting at 9.15am approx.
Strides offered on Sunday from the Hockey centre
Long runs normally leave the Hockey centre at 9.00am but please check whatsapp groups or speak to a member for more details. |
No |
