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
Ranking Name October 2017 February 2017 March 2017 May 2017 July 2017
1 Julien 16:32:00 - 16:35:00
2 Chris 16:46:00 - -
3 Adrien Obry 18:11:00 - -
4 Camille 18:22:00 - -
5 James Dydra 18:35:00 - 18:42:00
6 Tom Scott 18:28 18:49:00 - 18:49:00 18:55:00
7 Stephane 19:29 - 18:58:00 - -
8 Antonin 19:00:00 - -
9 Eduardo Larrain 19:24:00 - -
10 Philippe Stadnik 19:20 19:36:00 19:40:00 - -
11 Ourida 20:38:00 - -
12 Khalid 20:45:00 - -
13 François 21:01:00 - -
14 Igor 21:21:00 - - 20:58:00
15 François-Xavier - 21:25:00 20:19:00
16 Kinga 22:34:00 - -
17 Laura 22:59:00 - -
18 Grace - - 26:58:00
19 Thomas Gudefin - - 18:00:00
20 Miguel 18:50 - - 24:00:00 20:53:00
21 Guillaume Billon 20:20 - - 20:54:00 -
22 Laurent 21:21 - - - 22:20:00
23 Max Dunhill - - - 23:07:00
24 Louise Caron - - - 27:30:00
25 Jelle - - - 20:46:00
26 Marine 22:29 - - - -
27 Aude 22:28 - - - -
28 Harriet Rees 20:57 - - - -
29 Natalia Jaime 22:21 - - - -
30 Pierre 23:00 - - - -
31 Meghan Hughes-Hal­lett 19:53 - - - -
32 Patrick Tisserand 22:04 - - - -
33 Max Dunhill 22:37 - - - -
Cooper 12 Minute Test Results (VMA)
Name November 2017 (mls/kg/min)
Chris S 72.10
Tom S 63.38
Cesar M 60.25
FX 60.25
Miguel 59.14
Khalid 59.14
Laurent 56.90
Luca F 56.43
Gonzarlo 56.34
Thomas B 55.85
Patrick 55.78
Meghan H 55.78
Ben B 54.66
Stephane 52.20
Matilde 49.97
Louise W 49.97
Elizabeth D 42.68
Moussa 42.37
Willie 41.92
Mareike 38.57
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