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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 July 9 18:30Roger’s effort sessionWarm-up as a group. Drills and Strides 2 set 16x50m. Cool down.Marlborough School Playing Field
Thu July 11 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat July 13 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun July 14 09:00Race or Club RunHornton 6 Mile or Long Run lasting 90/100 mins approxHornton (Banbury) or Marlborough School Car Park
Tue July 16 18:30Roger’s effort session12x400m rest group (1) 40secs, (2) 50secs, (3) 60secs. Off someone in middle of group. (1) 1’20secs, (2) 1’40secs, (3) 2mins.Marlborough School Playing Field
Thu July 18 18:30Club RunSocial Run lasting 50 mins approxMarlborough School Car Park (Blenheim Park closed). Possible travel restrictions.
Sat July 20 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun July 21 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue July 23 18:30Roger’s effort sessionRace warm-up. Cool down.Marlborough School Playing Field
Thu July 25 19:30RaceMota-vation 4 Combe 2Combe Recreation Ground, Park Road, Combe, OX29 8NA
Sat July 27 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun July 28 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue July 30 18:30Roger’s effort session4x400m, 4x200m, 4x400m off 1min. Off someone in middle of group. Cool down.Marlborough School Playing Field
Thu Aug 1 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat Aug 3 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Aug 4 09:00Race or Club RunHook Norton 6 Mile or Long Run lasting 90/100 mins approxHook Norton or Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Aug 6 18:30Roger’s effort session4 set 500m 90sec rest 300m 4mins rest. Off someone in middle of group. Cool down.Marlborough School Playing Field
Thu Aug 8 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat Aug 10 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Aug 11 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue Aug 13 18:30Roger’s effort session4x400m, 4x200m, 4x400m. Rest 1min. Off someone in middle of group. Cool down.Marlborough School Playing Field
Thu Aug 15 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat Aug 17 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Aug 18 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Tue Aug 20 18:30Roger’s effort session12x400m rest group (1) 40secs, (2) 50secs, (3) 60secs. Off someone in middle of group. (1) 1’20secs, (2) 1’40secs, (3) 2mins. Cool down.Marlborough School Playing Field
Thu Aug 22 18:30Club RunSocial Run lasting 50 mins approxBlenheim Town Gate
Sat Aug 24 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Aug 25 09:00Race or Club RunHeadington 5 Mile or Long Run lasting 90/100 mins approxBoults Lane Recreation Ground or Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Aug 27 18:30Roger’s effort sessionRace warm-up Cool down.Marlborough School Playing Field
Thu Aug 29 19:00RaceMota-vation 5 Stratfield BrakeStratfield Brake Sports Ground, Frieze Way, Kidlington OX5 1UP
Sat Aug 31 09:00Club RunSocial Run lasting 60/70 mins approxMike’s Garage (20 Crecy Walk, Woodstock)
Sun Sept 1 09:00Club RunLong Run lasting 90/100 mins approxMike’s Garage (20 Crecy Walk, Woodstock)

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.