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Training Schedule

Picture by Cyrus Mower Photography
Picture by Barry Cornelius
Picture by Barry Cornelius

Circuit Training

Effort Sessions

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/TimeSessionDetailsVenue
Tue Apr 23 18:30Early Spring effort session 5Timed sprints 2 – 8 x 3 minutes with 60 seconds restsBlenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Apr 25RaceMota-vation 1Charlton-on-Otmoor
Sat Apr 27 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Apr 28 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue Apr 30 18:30Early Spring effort session 7Timed sprints 4 – 12 x 2 minutes with 60 seconds restsBlenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu May 2 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat May 4 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun May 5 09:00Club RunLong Run lasting 90/100 mins approxMarlborough School car park
Tue May 7 18:30Spring/Summer effort sessionOn the whistle – 1 minute fast/20 secs slow, 2 minutes fast/40 secs slow, 3 minutes fast/1 minute slow – repeat 3 timesMarlborough School Playing Field
Thu May 9 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat May 11 09:00Club RunSocial Run lasting 60/70 mins approxDave & Sue’s, 41 Willow Way, Begbroke, OX5 1SD
Sun May 12 09:00Club RunLong Run lasting 90/100 minsMarlborough School car park
Tue May 14 18:30Spring/Summer effort sessionPyramids – 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- 200mMarlborough School Playing Field
Thu May 16 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat May 18 09:00Club RunSocial Run lasting 60/70 mins approxNeil’s, 8 Churchill Gate, Oxford Road, Woodstock, OX20 1QW
Sun May 19 09:00Club RunLong Run lasting 90/100 minsMarlborough School car park
Tue May 21 18:30Spring/Summer effort session500m/60 secs rest – 300m/60 secs rest – repeat 7 timesMarlborough School Playing Field
Thu May 23 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat May 25 09:00Club RunSocial Run lasting 90/100 minsMike’s Garage (20 Crecy Walk, Woodstock)
Sun May 26 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue May 28 18:30Spring/Summer effort session14 x 400m with 90 seconds restsMarlborough School Playing Field
Thu May 30 19:30RaceMota-Vation Race 2 OxfordCherwell School, South Site, OX2 7EE

Autumn / Winter / Early Spring Blenheim effort sessions

  1. Lake Reps – 3 or 4 x 1600m efforts and 800m recovery in between each rep / Mile Reps while lake dredging
  2. 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
  3. 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
  4. Timed sprints 1 – 8 x 3 minutes with 90 seconds rests
  5. Timed sprints 2 – 8 x 3 minutes with 60 seconds rests 
  6. Timed sprints 3 – 12 x 2 minutes with 90 seconds rests
  7. Timed sprints 4 – 12 x 2 minutes with 60 seconds rests
  8. Timed sprints 5 – 16 x 90 seconds with 90 seconds rests
  9. Timed sprints 6 – 16 x 90 seconds with 60 seconds rests

Spring / Summer track effort sessions

  1. On the Whistle – 1 minute fast/20 secs slow, 2 minutes fast/40 secs slow, 3 minutes fast/1 minute slow – repeat 3 times
  2. 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
  3. 500m/60 secs rest – 300m/60 secs rest – repeat 7 times
  4. 14 x 400m with 90 seconds rests
  5. 14 x 400m with 60 seconds rests
  6. 8 x 800m with 2 minute rests
  7. 8 x 800m with 90 seconds rests
  8. 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.