BMHAC Calendar

The session is a TIMED 5 minute, 4 minute, 3 minute, 2 minute, 1 minute, 2 minute, 3 minute, 4 minute, 5 minute session, with 45 seconds steady recovery between each rep, except after the 1 minute rep, when the recovery is 90 seconds.

100m recovery after each 300.

Hard pace, but consistent for all 20 efforts. Teams of 2 selected by the coach, each running 300m approx (half of rugby pitch)

Run uphill for max 2:30 then turn left and run hard back down

400m recovery after each 800. Then a 3 minute recovery before the final 3 x 300.

5 minutes at Park Run race pace; and the 1 minute pace is mile pace. Meet at Down Grange (usual place - car park)

8-12 x 400m intervals 200 recovery

5 minutes at Park Run race pace. Meet at Down Grange (usual place - car park)

Using the lampposts from the Kempshot Roundabout towards Sainsburys, run hard up to first lamppost, then jog back. Then run hard to second lamppost, then jog back. Then 3rd lamppost, etc.... So every uphill run is getting longer and harder. Keep getting to the next lamppost and the next lamppost etc. Try and get to a final lamppost after approx 12-14 minutes that is the furthest, this will be the top of the pyramid, then start reducing the lengths by getting to the reducing lampposts again, eventually getting to the 3rd, then 2nd, and 1st...

less intense option -  miss out one 1200