RUNNING

Broadly speaking, your running week schedule should have three main components. (We have dedicated running sessions each week to cover each component):

Track/speed session
Monday nights with Tom
Thursday/Friday night with Sylvain

Tempo session
Wednesday nights with Caroline

Long slow run
Sunday morning with Caroline

FIND YOUR PACE

To figure out what speed you should be doing these sessions at, use a recent race time and follow the pace table predictors below to get an idea of your different speeds. Be warned these times are predictions IF you do the training!!

Then use this level to find out what your objective marathon time should be and hence what your different pace should be for each different type of session.

*note these calculations, all goals and objectives are indicative and do not guarantee results. (especially if you don’t do the sessions ?)

TRACKING PROGRESS

We use the Wednesday evening session to hold a 5km time trial so you can keep track of your progress. This is also a great way to find runners of similar speeds and ambitions. In addition to the 5km time trial, we will also hold a VMA test.
Keep an eye on meet-up for these sessions!

5KM Time Trial Results
RankingNameOctober 2017February 2017March 2017May 2017July 2017
1Julien16:32:00-16:35:00
2Chris16:46:00--
3Adrien Obry18:11:00--
4Camille18:22:00--
5James Dydra18:35:00-18:42:00
6Tom Scott18:2818:49:00-18:49:0018:55:00
7Stephane19:29-18:58:00--
8Antonin19:00:00--
9Eduardo Larrain19:24:00--
10Philippe Stadnik19:2019:36:0019:40:00--
11Ourida20:38:00--
12Khalid20:45:00--
13François21:01:00--
14Igor21:21:00--20:58:00
15François-Xavier-21:25:0020:19:00
16Kinga22:34:00--
17Laura22:59:00--
18Grace--26:58:00
19Thomas Gudefin--18:00:00
20Miguel18:50--24:00:0020:53:00
21Guillaume Billon20:20--20:54:00-
22Laurent21:21---22:20:00
23Max Dunhill---23:07:00
24Louise Caron---27:30:00
25Jelle---20:46:00
26Marine22:29----
27Aude22:28----
28Harriet Rees20:57----
29Natalia Jaime22:21----
30Pierre23:00----
31Meghan Hughes-Hal­lett19:53----
32Patrick Tisserand22:04----
33Max Dunhill22:37----
Cooper 12 Minute Test Results (VMA)
NameNovember 2017 (mls/kg/min)
Chris S72.10
Tom S63.38
Cesar M60.25
FX60.25
Miguel59.14
Khalid59.14
Laurent56.90
Luca F56.43
Gonzarlo56.34
Thomas B55.85
Patrick55.78
Meghan H55.78
Ben B54.66
Stephane52.20
Matilde49.97
Louise W49.97
Elizabeth D42.68
Moussa42.37
Willie41.92
Mareike38.57
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