Training
November 2021

Basic and race fitness have improved throughout October. This month offers a chance to continue to develop monthly mileage and target some key races. You should now be feeling much fitter and much more comfortable and confident in races.

November

Tuesday 1 8 x 1k (200 jog recovery recovery); 4-5 x 1k for other groups

Thursday 3 If racing, steady run and strides; if not fartlek session

Saturday 5 National XC Relays (Berry Park, Mansfield)

Tuesday 8 up to 20 x 400 (1 min recovery or with partner)

Thursday 10 Lodge Moor:
10 min tempo; 5 x 1 min hill; 5 x 45 sec hill; 5 x 30 sec hill
or
7 min tempo; 4 x 1 min; 4 x 45 sec; 4 x 30 sec hills

Saturday 12 Monster and mini-monster (Connor to decide venue)

Tuesday 15 4-5 x 2k Bondarenkos (400 jog recovery) (4-5 x 1200 Bondarenkos for other groups)

Thursday 17 Spiral Hills (Walkley)
[meet warmed up at junction of Springvale Road and Bates street]

Saturday 19 Monster and mini-monster if preparing for Sefton (Connor to decide venue)

Sunday 20 South Yorkshire XC League 3 (Campsall)

Tuesday 22 8 x (600; 100 jog ; 400) 200 jog recovery; 4-5 x (600; 100 jog ; 400) 200 jog recovery for other groups

Thursday 24 If racing, steady run and strides; if not fartlek session

Saturday 26 British Athletics Cross Challenge and European Trial (Sefton Park, Liverpool)

Sunday 27 South Yorkshire XC League 3 (tbc)