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Training Schedule

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/Time
Session
Details
Venue
Sun Feb 25
Race
Wokingham Half Marathon or Bourton 10k
Wokingham or Bourton-on-Water
Tue Feb 27 18:30
Autumn/winter effort session 7
Timed sprints 4 12 x 2 minutes with 60 seconds rests
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Feb 29 18:30
Club Run
Social Run lasting 50 mins approx
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Mar 2 09:00
Club Run
Social Run lasting 60/70 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Mar 3
Race
Oxon XC League 5
Henley Showground – (rumour of social after at King’s Arms, ask Louis)
Tue Mar 5 18:30
Autumn/winter effort session 1
Lake Reps– 3 or 4 x 1600m efforts and 800m recovery in between each rep
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Mar 7 18:30
Club Run
Social Run lasting 50 mins approx
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Mar 9 09:00
Club Run
Social Run lasting 60/70 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Mar 10 09:00
Club Run
Long Run lasting 90/100 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Mar 12 18:30
Autumn/winter effort session 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
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Mar 14 18:30
Club Run
Social Run lasting 50 mins approx
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Mar 16 09:00
Club Run
Social Run lasting 60/70 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Mar 17
Race
Goring 10k (GP, CC)
Goring
Tue Mar 19 18:30
Autumn/winter effort session 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
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Mar 21 18:30
Club Run
Social Run lasting 50 mins approx
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Mar 23 09:00
Club Run
Social Run lasting 60/70 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Mar 24
Race
Banbury 15 (GP)
Banbury
Tue Mar 26 18:30
Autumn/winter effort session 8
Timed sprints 5 – 16 x 90 seconds with 90 seconds rests
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Mar 28 18:30
Club Run
Social Run lasting 50 mins approx
Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Mar 30 09:00
Club Run
Social Run lasting 60/70 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Mar 31 09:00
Club Run
Long Run lasting 90/100 mins approx
Mike’s Garage (20 Crecy Walk, Woodstock)

Autumn / Winter 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.