Maureen Wilkins

Download 2020/21 Intermediate Endurance Programme

Maureen Wilkins Level 2 Coach – Age group GB duathlete/triathlete. Email: trainwithmoe [at] outlook [dot] com Mobile: 07976131046.

Geoffrey Wells Level 2 Coach – Email: geoffwells1707 [at] gmail [dot] com Mobile:  07805880775

Helen Todd – Level 1 Coaching Assistant – 07751970768. Nick Roberts - Leader in Running Fitness - 07411807141

The aim for all road runs is at a tempo (10k) pace unless otherwise stated. If you’re not sure of your paces at different distances for training sessions please email trainwithmoe [at] yahoo [dot] com for advice. We ask that everybody has completed a 5k or 10k time trial or race enabling us to work out training paces, ideally your times for 5k should be around 28 minutes or less for 5km and 56 minutes or less for 10km. If you times are slower than this please ask for advice and we can give you guidelines for training. Please wear stop watches if possible.

Notes for training sessions on track

• Please keep in lanes 5 & 6.
• 15 minutes or 2 miles jog warm up before and after session.
• Mixed Intervals (with 400m jog between each interval):
  1x3k at half marathon pace, (this interval can be done by running 1 lap on track and 1 lap on tops x 3), 1x1 mile at 10k pace, 1x1k at 5k pace, 1x800m at 3k pace
• 25 laps session:
  1 lap at marathon pace straight into 1 lap at 5k pace x 25 – 10k in total
• Ladder Intervals:
  1 min, 2 min, 3 min, 2 min, 1 min. 2min, 3 min at 3k-10k pace with same active jog recovery between each effort.