Benfleet Running Club

Saturday Efforts
2019-09-21 09:00 - 10:00 (Europe/London)
MEET AT JOHN BURROWS 9-10AM (Littlehavens Nature Reserve)

Tuesday Efforts
2019-09-24 19:30 - 20:30
1, DUNCAN, PAUL, STEVE AND NICK
FIGURE OF 8 LOOP
3 SMALL AND 2 LARGE LOOPS
Using Queens Rd/River View Rd/and Hillside Rd
2, JAMES
Road – Loop of tedium / Grove Road (Crescent Rd). 3 sets of – (6 mins on loop of tedium (2 min jog to grove rd), 5 x crescent rd horseshoe hill)
3, Ian 1 mile & 800m reps
4, BOBBY’S RUN

Thursday Run
2019-09-26 19:30 - 20:30
HOPE RD/HIGH RD/ESSEX WAY/SHIPWRIGHTS DR/KILN RD/KENNETH RD/CHURCH ROAD/TARPOTS/KENTS HILL SOUTH/BROOK RD. 7 MILES

SHORTER ROUTE 5.2 MILES
HOPE RD/HIGH RD/ESSEX WAY/SHIPWRIGHTS DR/KILN RD/BREAD AND CHEESE/KENTS HILL SOUTH/BROOK ROAD

Essex Cross Country Relays
2019-09-28 10:00 - 14:00
ESSEX CROSS COUNTRY RELAYS, WRITTLE COLLEGE CM1 3RR

The Essex xc relays take place on Saturday 28th September at Writtle College with the senior races starting at 12.30pm preceded by the junior races at 10.30am and 11.30 am. Each leg is just 5km with 4 men per team and 3 ladies per team or the option of a mixed team (2 ladies & 2 men)

SATURDAY EFFORTS
2019-09-30 08:00 - 17:00, 2019-10-05 09:00 - 10:00
MEET AT JOHN BURROWS 9-10 AM (John Burrows)

TUESDAY EFFORTS
2019-10-01 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
ZIG-ZAGS
1 mile warm up/ 10 efforts each 200-300 M/ similar recoveries/ 1.5 mile cool down.
JAMES
2 x (2 x 2 mins, 3 x 1 mins all 1 min easy) Southend 10k week so easier session. Fleet road
IAN
Bird Estate Figure of 8 fartlek – 4 or 5 x(4x250m/75m jog or walk rec)
BOBBY

THURSDAY RUN
2019-10-03 19:30 - 20:30
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/A13/NEW RD/DAWS HEATH/HART RD/CHUCH RD/KENTS HILL/CLUB
7.9 MILES

SHORTER ROUTE 6.5 MILES
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/RAYLEIGH RD/HART RD/CHUCH RD/KENTS HILL/CLUB

SOUTHEND 10K
2019-10-06 10:00 - 12:00
SOUTHEND 10K CLUB CHAMPIONSHIP
10.00am Southchuch Park SS1 2XD

TUESDAY EFFORTS
2019-10-08 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
HILL RD/ FERNLEA HILL EFFORTS
1 mile warm up/2 x 3 min effort with 1.30 min recovery/ 2 x 2.30 effort with 1.15 min recovery/2 x 2 min effort with 1.00 recovery/ 1 mile cool down.
JAMES
zig zags (1-10 and 4 back to 1…14 efforts in total)
IAN
1km Hill Circuit – 4 or 5 x(700m/300m jog rec)
BOBBY

THURSDAY RUN
2019-10-10 19:30 - 20:30
BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL /MOUNT RD/FERNLEA RD/HILL RD/CLARENCE RD /CLIFTON AVE/HIGH RD/A13/BREAD AND CHEESE/KILN RD/
BENFLEET RD/ESSEX WAY/CLUB 7.5 MILES
SHORTER ROUTE 5.3 MILES
BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL /MOUNT RD/FERNLEA RD/HILL RD/CLARENCE RD N/
CLIFTON AVE/HIGH RD/TARPOTS/CHURCH RD/KENTS HILL/
CLUB

Essex XC League One Tree Hill
2019-10-12 08:00 - 17:00
One Tree Hill
SS17 9NH

TUESDAY EFFORTS
2019-10-15 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
1 miles warm up/3-4 6 min efforts with 3 min standing recoveries/ 1 mile cool down
using club mile loop
JAMES
Kenyan hills. 3 x 10 mins. Under hill / Vic hill / Essex Way
IAN
Out & back reps – 2x(60-75-90-75-60s with double jog back rec)
BOBBY

THURSDAY RUN
2019-10-17 19:30 - 20:30
HOPE RD/HIGH RD/VICARAGE HILL/BENFLEET RD/SHIP WRIGHTS/KILN RD/KENNETH RD/CHURCH RD/MANOR RD/
WOODSIDE/RUSHBOTTOM LN/TARPOTS/HIGH RD/BROOK RD
7.3 MILES
SHORTER ROUTE 5.3 MILES
HOPE RD/HIGH RD/VICARAGE HILL/BENFLEET RD/SHIP WRIGHTS/KILN RD/BREAD AND CHEESE/KENTS HILL/BROOK RD

SATURDAY EFFORTS
2019-10-19 09:00 - 10:00
MEET AT JOHN BURROWS 9-10 AM (West Wood)

TUESDAY EFFORTS
2019-10-22 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
Mile warm up/ 7 x 25 sec effort with 60 sec recovery x 3 (using River View, Sidwell and Mill Hill)/ 1 mile cool down.
JAMES
5 x 5 mins (90s standing recovery) on Loop outside club. Then 4 x 40s (60s easy)
IAN
Bird Estate – 4 or 5 x(1km with 200m jog rec)
BOBBY

THURSDAY RUN
2019-10-24 19:30 - 20:30
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/A13 TO LEIGH/HADLEIGH RD/MARINE PARADE/TATERSALL GDS/ A13/BENFLEET RD/ESSEX WAY/HIGH RD/GREEN RD/
FLEET RD/CLUB 9.7 MILES
SHORTER ROUTE 6.2 MILES
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/A13/RECTORY RD/NEW ROAD/CHAPEL LANE/ST JOHNS RD/BENFLEET RD/ ESSEX WAY/HIGH RD/GREEN RD/FLEET RD/CLUB

Essex XC League Horseheath
2019-10-26 08:00 - 17:00
Horseheath
CB21 4QP

TUESDAY EFFORTS
2019-10-29 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
WINTER 5K TIME TRIAL
JAMES
Winter 5K Time Trial
IAN
Hills – 8 or 10 x(250m up/250m jog back)
BOBBY

THURSDAY RUN
2019-10-31 19:30 - 20:30
BROOK RD/HIGH RD/CLIFTON AVE/KENTS HILL/KENTS HILL NORTH/CHURCH RD/RUSHBOTTOM LN/WOODSIDE AVE/MANOR RD/LONDON RD/TARPOTS/HIGH RD/CLUB
7.1 MILES
SHORTER ROUTE 4.9 MILES
BROOK RD/HIGH RD/CLIFTON AVE/KENTS HILL/KENTS HILL NORTH/CHUCH RD/TARPOTS HIGH RD/BROOK RD CLUB

Tuesday Efforts
2019-11-05 19:30 - 20:30
STEVE, PAUL, DUNCAN AND NICK
HILL CIRCUITS – GREENWOOD AVE/SIDWELL AVE
1 mile warm up/ 6-8 400M efforts with 400M recovery/ 1 mile cool down
JAMES
PYRAMID HILL SESSION
Fernlea loop.
2 x 1 min, 2 x 2 min, 2 x 3 min, 2 x 2 min, 2 x 1 min.
All with 75 sec standing recovery.
IAN
2x(1000m/2 mins), 8x(400m/60s)
BOBBY

Thursday Run
2019-11-07 19:30 - 20:30
BROOK RD/HIGH RD/TARPOTS/BREAD AND CHEESE HILL/SHIPWRIGHTS DR/BENFLEET RD/KILN RD BREAD AND CHEESE HILL/KENTS HILL RD/CLUB 8 MILES.
SHORTER ROUTE 6.1 MILES
BROOK RD/HIGH RD/TARPOTS/BREAD AND CHEESE HILL/SHIPWRIGHTS DRIVE /BENFLEET RD/ESSEX WAY/CLUB

Saturday Efforts
2019-11-09 09:00 - 10:00
MEET AT JOHN BURROWS 9-10 AM
Training at Littlehavens Nature Reserve

Stebbing 10
2019-11-10 11:00 - 12:00

Tuesday Efforts
2019-11-12 19:30 - 20:30
STEVE, PAUL, DUNCAN AND NICK
BIRD ESTATE
1.5 mile warm up/ 4-6 1K efforts with 400M recovery/ 1.5 mile cool down
JAMES
NEW SESSION- SNAKES AND LADDERS
IAN
10x(500m hilly rep/90s)
BOBBY

Thursday Run
2019-11-14 19:30 - 20:30
BROOK RD/HIGH RD/JOTMANS LN/APPLETON RD/WOODHAM RD/PHILMEAD RD/LOTEN RD/WATLINGTONRD/UPLANDS RD/HIGH RD/CHURCH RD/KENNETH RD/BREAD AND CHEESE/KENTS HILL RD/HIGH RD/QUEENS RD/KINGS RD/VICARAGE HILL/GREEN RD/HOPE RD/CLUB 7.4 MILES.

SHORTER ROUTE 5.3 MILES
BROOK RD/HIGH RD/JOTMANS LN/APPLETON RD/WOODHAM RD/PHILMEAD RD/LOTEN RD/WATLINGTON RD/UPLANDS RD/HIGH RD/CHURCH RD/KENTS HILL NORTH/KENTS HILL/BROOK RD

Saturday Efforts
2019-11-16 09:00 - 10:00
MEET AT JOHN BURROWS 9-10 AM
Training at West Wood

South Essex XC League Benfleet R C
2019-11-17 10:00 - 11:00
The Mountain Bike Course
Chaple Lane
Hadleigh
SS7 2PP
10.00 am Start

Tuesday Efforts
2019-11-19 19:30 - 20:30
STEVE, PAUL, DUNCAN AND NICK
ESSEX WAY EFFORTS
1 mile warm up/ 3-4, 5 min efforts from bottom of Essex Way with jog recoverer’s back/ 1 mile cool down.
JAMES
2 x 3,2,1 min hill efforts with 2.30, 1.30 recovery. 5 x 25 sec efforts with 75 sec recovery.
IAN
2x(4x600m/90s)
BOBBY

Thursday Run
2019-11-21 19:30 - 20:30
HOPE RD/HIGH RD/CANVEY RD/LONG RD/CENTRAL WALL RD/SOMNES AVE/CANVEY RD/HIGH RD/GREEN RD/FLEET RD/CLUB 7.2 MILES
