Running

BCC Running Schedules

Posted on January 30, 2023January 30, 2023 by Gerald Yapp

30
Jan

4 Weeks to the Club Marathon Champs. This weekend is the last long run over 25k before race day.

Have a great training week

A School – Sean

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	The Big 4 https://www.strava.com/routes/15605451	12	Easy at 4:20-4:50p/km, Push the hills with easy recovery jog down between
Wed 05h00	Windsor https://www.strava.com/routes/16825849	11	Easy at 4:20-4:50p/km
Thu 05h00	Kings Adega Extended loop https://www.strava.com/routes/3054858033583173998	10	20mins easy, Cut-down workout: 5min M Pace, 4min HR Pace, 3min 10k Pace, 2 min 5k Pace, 1min 5k Pace, 1 min easy running in-between Balance of route easy
Fri 05h00	Bedford Centre Long + Skeen https://www.strava.com/routes/15564804	10	Recovery jog at 5:00-5:30p/km
Sat 06h00	Boroughs https://www.strava.com/routes/3048970293594721494	15	20mins easy, 2 x 15mins at 21k race pace with 5mins easy between reps, 20mins easy
Sun 06h00	Zoo 3.0 https://www.strava.com/routes/3054851372521609582	30	Easy at 4:20-4:50p/km

B School – Paulo & Veronica

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	The Big 4 https://www.strava.com/routes/15605451	12	Easy at 4:50-5:30p/km, Push the hills with easy recovery jog down between
Wed 05h00	Windsor https://www.strava.com/routes/16825849	11	Easy at 4:50-5:30p/km
Thu 05h00	Kings Adega Extended loop https://www.strava.com/routes/3054858033583173998	10	20mins easy, Cut-down workout: 5min M Pace, 4min HR Pace, 3min 10k Pace, 2 min 5k Pace, 1min 5k Pace, 1 min easy running in-between Balance of route easy
Fri 05h00	Bedford Centre Long + Skeen https://www.strava.com/routes/15564804	10	Recovery jog at 5:40-6:10p/km
Sat 06h00	Boroughs https://www.strava.com/routes/3048970293594721494	15	Easy at 4:50-5:30p/km
Sun 06h00	Zoo 3.0 https://www.strava.com/routes/3054851372521609582	30	Easy at 4:50-5:30p/km

C School – Grant, Mary

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	The Big 3 https://www.strava.com/routes/15605428	10	Easy at 4:50-5:30p/km, Push the hills with easy recovery jog down between
Wed 05h00	Edenvale Cemetery https://www.strava.com/routes/15566349	9	Easy at 5:50-6:30p/km
Thu 05h00	Holy Riley https://www.strava.com/routes/16456257	9	Easy at 5:50-6:30p/km
Fri 05h00	Trevor’s Route https://www.strava.com/routes/15562060	9	Easy at 5:50-6:30p/km
Sat 06h00	Boroughs https://www.strava.com/routes/3048970293594721494	15	Easy at 5:50-6:30p/km
Sun 06h00	Zoo 3.0 https://www.strava.com/routes/3054851372521609582	30	Easy at 5:50-6:30p/km

D School – Claire

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Trevor’s Route https://www.strava.com/routes/15562060	9	Easy at 6:30-7:30p/km
Wed 05h00	Bowling intervals https://www.strava.com/routes/16644707	7	Easy at 6:30-7:30p/km
Thu 05h00	Holy Riley https://www.strava.com/routes/16456257	9	Easy at 6:30-7:30p/km
Fri	Rest
Sat 06h00	Boroughs https://www.strava.com/routes/3048970293594721494	15	Easy at 6:30-7:30p/km

WALKERS – CATHERINE

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05:30		6-8
Thu 05h30		6-8
Fri	Rest
Sat 06h30		10-12

Gerald Yapp