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 |
Sat Nov 2 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Nov 3 09:00 | Oxon XC League 1 (Cornbury Park) | Charlbury (OX7 3HL) |
Tue Nov 5 18:30 | Effort session, led by Roger Bradley (11 * 500m, with 70 seconds recovery, off somebody in the middle of the group.) | Blenheim Town Gate, OX20 1PP |
Thu Nov 7 18:30 | Social Run lasting 50 mins approx | Blenheim Town Gate, OX20 1PP |
Sat Nov 9 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Nov 10 09:00 | Long Run lasting 90/100 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Tue Nov 12 18:30 | Effort session, led by Roger Bradley (13 * 400m, with 60 seconds recovery off somebody in the middle of the group.) | Blenheim Town Gate, OX20 1PP |
Thu Nov 14 18:30 | Social Run lasting 50 mins approx | Blenheim Town Gate, OX20 1PP |
Sat Nov 16 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Nov 17 09:00 | Long Run lasting 90/100 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Tue Nov 19 18:30 | Effort session, led by Roger Bradley (17 * 300m, with 50 seconds recovery off somebody in the middle of the group.) | Blenheim Town Gate, OX20 1PP |
Thu Nov 21 18:30 | Social Run lasting 50 mins approx | Blenheim Town Gate, OX20 1PP |
Sat Nov 23 10:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Nov 24 09:00 | Long run or Eynsham 10k | Marlborough School Car Park, OX20 1LP or Eynsham (race) |
Tue Nov 26 18:30 | Effort session, led by Roger Bradley (7* Hills.) | Blenheim Town Gate, OX20 1PP |
Thu Nov 28 18:30 | Social Run lasting 50 mins approx | Blenheim Town Gate, OX20 1PP |
Sat Nov 30 09:00 | Social Run lasting 60/70 mins approx | Mike’s Garage (20 Crecy Walk, Woodstock, OX20 1US) |
Sun Dec 1 09:00 | Oxon XC League 2 (Cirencester Park) | Cirencester |
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.