Training Sessions
Learn how to use the workout feature of the Garmin connect app so you can sync workouts/effort sessions to your watch here.
*Please wear high-vis for evening sessions during the winter* (October to end of March/early April when clocks change)
Day/Date/Time | Details | Venue |
Thu Dec 19 18:30 | Social Run lasting 50 mins approx | Blenheim Town Gate, OX20 1PP |
Sat Dec 21 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Dec 22 09:00 | Long Run lasting 90/100 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Tue Dec 24 | Christmas Eve, No training | |
Wed Dec 25 | Happy Christmas to all! | |
Thu Dec 26 10:00 | Boxing Day Tackley Fun Run, 10:30 start | Gardiner Arms car park Tackley |
Sat Dec 28 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Dec 29 09:00 | Long Run lasting 90/100 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Tue Dec 31 10:00 | New Year’s Eve special effort session led by Roger Bradley, “Kenyan Hills”, note morning start | Blenheim Town Gate, OX20 1PP |
Wed Jan 1 | Wishing you a successful New Year! |
Autumn / Winter / Early Spring Blenheim effort sessions
- Lake Reps – 3 or 4 x 1600m efforts and 800m recovery in between each rep / Mile Reps while lake dredging
- Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800m/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
- Hills – 2 x 12 minute hard up the hill, slow recovery down the hill with 5 minute rest after each 12 min effort and 6 min hard up the hill, slow recovery down the hill to finish
- Timed sprints 1 – 8 x 3 minutes with 90 seconds rests
- Timed sprints 2 – 8 x 3 minutes with 60 seconds rests
- Timed sprints 3 – 12 x 2 minutes with 90 seconds rests
- Timed sprints 4 – 12 x 2 minutes with 60 seconds rests
- Timed sprints 5 – 16 x 90 seconds with 90 seconds rests
- Timed sprints 6 – 16 x 90 seconds with 60 seconds rests
Spring / Summer track effort sessions
- On the Whistle – 1 minute fast/20 secs slow, 2 minutes fast/40 secs slow, 3 minutes fast/1 minute slow – repeat 3 times
- Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
- 500m/60 secs rest – 300m/60 secs rest – repeat 7 times
- 14 x 400m with 90 seconds rests
- 14 x 400m with 60 seconds rests
- 8 x 800m with 2 minute rests
- 8 x 800m with 90 seconds rests
- 3 x 1600m with slow 400m jog recovery
Circuit Training
Roger Bradley’s training sessions can be found on his Instagram below or by clicking on his name for more details.
Link to Instagram account that is updated daily for tips and exercises to do at home.