Training schedule for SL2R 2017 will be available soon. 

Wk Comm

Wk

Workout 1

At Track

(Mondays)

Workout 2

At Eton Manor

(Thursdays)

Workout 3

At Home

(Saturdays)

25/4

1

 

Cooper Test, or 'How far can you run in 12 minutes?'

To test again in 10-12 weeks time!

 

Steady run to Hackney Downs and return (via Lea Bridge Road)

25 mins steady run

2/5

2

Track closed for Bank Holiday

Brisk warm up walk

20 mins: Run 1 minute; walk 1 minute

Run faster than your 5 k pace

Cool Down

Could still meet as a group at Chestnut Fields next to the track.

Option 1 Assembly league race Victoria Park 3.5 miles 7.30 pm (need to be able to run 5k in 30 mins or less)

Option 2 Orient Loop from the clubhouse

 

30 mins steady run

 

Sunday 8/5, it’s the Hackney Half Marathon from 9am if you fancy turning out to support the many Manorites running.

9/5

3

Brisk warm up walk

20 mins: Run 200m; walk 100m

Run the next rep when you are ready to go again

(Run in 4th gear)

Cool Down

 

Running in 4th gear equates to being able to talk in only 3 words at a time. Not able to talk = too fast. Hold a conversation = too slow.

Steady run

Canal to Markfield Park & back

2nd Thursday – Hare and Hounds pub after training

 

35 mins steady run

16/5

4

Paarlauf ( pair run at faster than 5k pace) 20 minutes

 

With warm up and cool down

 

 

TBC when main club training schedule is available – to align with club runs

Hackney Marshes Flashmob Parkrun 9am – don’t forget your barcode!

23/5

5

Meet and Retreat (non-stop for 20 mins at 5k pace)

 

With warm up and cool down

 

 

 

TBC when main club training schedule is available – to align with club runs

45 mins steady run

30/5

6

Track closed for Bank Holiday

Arrange group training

Run 90 seconds; walk 30 seconds (x 10)

Option 1 Assembly League race Battersea Park 7.30 pm 5k (need to be able to run 5k in under 30 mins)

Option 2 Springfield Park/Boathouse café from the clubhouse

Orion Forest 5 mile run 10am

Orion Harriers Retreat, Jubilee Ave Chingford, E4 7QJ

Entry fee applies

6/6

7

Option 1 - Mon - Follow main track session training programme

Option 2 - Tuesday 7th June 19:30

Havering ’90 Joggers 5 mile, Elvis League race entry fee applies

 

Spring Club Handicap 5km – meet at the clubhouse at 7pm

Followed by 2nd Thursday – Hare and Hounds pub

Parkrun – steady

 

Hackney Marshes, Walthamstow or Wanstead Flats

13/6

8

Follow main track session training programme

TBC when main club training schedule is available – to align with club runs

Sunday 19/6 Up the Manor Fun Run 2 miles at Eton Manor Rugby Club, Nutter Lane, Wanstead.

Date and time TBC for definite

20/6

9

Option 1 – track session

Option 2 - Tuesday 21/6 – Elvis League 7.30 pm

East End Road Runners – Olympic Park 5k

Entry fee applies

TBC when main club training schedule is available – to align with club runs

50 mins steady run

27/6

10

Follow main track session training programme 6.30 or 7.30 sessions

TBC when main club training schedule is available – to align with club runs

55 mins steady run

4/7

11

Repeat Cooper Test, or 'How far can you run in 12 minutes?

Option 1 – Assembly League race at Greenwich 3 miles 7.30pm (need to be able to run 5k in under 30 minutes)

Option 2 - TBC when main club training schedule is available – to align with club runs – or shorter run in preparation for 10k run

Potential Target Race: 2 July 2016

10k at QE Olympic Park  ’16 entry fee applies

NB Subject to change as Eton Manor AC hoping to host its own 10k in July, which is our preferred target run. If Eton Manor don’t host a 10k, we will do this. If they do host a 10k, do a 60 min steady run today instead.

11/7

12

Follow main track session training programme

 

Option 1 - Wednesday 13th July 19:30

Hilly Five  5 mile Elvis League race entry fee applies

Option 2 – Thursday TBC when main club training schedule is available – to align with club runs

2nd Thursday – Hare and Hounds pub after training

Target 10k run Sat 16/7/16 – Eton Manor Summer 10k event – details TBC/subject to change

 

If we end up doing 10k on 2/7, do a 40 mins steady run today instead.

18/7

13

Family Olympics at the track for those with a child attending the youth session OR follow main track training programme

 

Fri 22/7/16 7pm – Pubs on the Run – running social event

Saturday or Sunday

30 mins easy run

 

25/7

14

No 6.30 track sessions over the school summer holidays.

TBC if 7.30 track sessions to still go ahead

 

Join in with main club session

40 mins easy run

 

1/8

15

No 6.30 track sessions over the school summer holidays.

TBC if 7.30 track sessions to still go ahead

Option of Assembly League race Hackney 3.5 miles 7.30pm (need to be able to run 5k in under 30 minutes)

Or join in with main club session

Saturday 6th August 10:00

Orion Forest Five 5 mile

Elvis League race entry fee applies

8/8

 

No 6.30 track sessions over the school summer holidays.

TBC if 7.30 track sessions to still go ahead

Join in with main club session

Sat 13/8/16

Hackney Marshes Flashmob Parkrun 9am – don’t forget your barcode!

15/8

 

Bank Holiday Monday 29st August 10:30 Barking Road Runners  5k

Elvis League race entry fee applies

Join in with main club session

 

22/8

 

No 6.30 track sessions over the school summer holidays.

TBC if 7.30 track sessions to still go ahead

Join in with main club session

 

29/8

 

Track closed for Bank Holiday

Option of Assembly league race at Beckenham 7.15pm 3 miles (need to be able to run 5k in under 30 minutes)

 

5/9

 

 

 

 

12/9

 

 

 

Sat 17/9/16 Summer Club Handicap 5 miles 2pm – all welcome. Meet at the clubhouse.

19/9

 

 

 

Sunday 25th September 10.30

East London Runners – Valentines Park Charity 5k – last Elvis league race of the season entry fee applies

Elvis outfit optional!

26/9

 

 

 

 

 

 

NB The Elvis League is an East London interclub series. More info can be found at http://www.elvisraces.org/

or on their Facebook page.

 

You can usually enter races on the day, but it’s better and cheaper to enter in advance. Last year’s entry fees varied between about £5-7 per race.

 

There is usually a large turnout and there is no pressure to complete within a certain time, making them ideal for this programme, whilst at the same time giving you some experience of a race atmosphere. It also varies the programme, making it a bit more interesting!

 

The Spring and Summer club handicaps are fun events for everyone. The idea is that the slowest runners set off first and fastest runners last based on your average 5 k times, giving everyone a chance of winning.

 

This programme ends after our target 10k run but I have included other runs of interest for your information after that. We hope after the 10k that you will continue to run with Eton Manor and can then join in with the main club sessions.

 

If you’re unable to attend the track sessions, aim to complete a 30 minute session independently. If you’re able to follow the training schedule, perhaps using a watch, phone app etc to help you, then do so. If not, do a 5 min warm up and include a 5 minute cool down at the end. Then do 20 minutes of interval training using natural markers e.g. alternate sprinting and walking between lampposts, running uphill with a recovery walk downhill etc.