Benfleet Running Club

SATURDAY EFFORTS
2019-10-05 09:00 - 10:00 (Europe/London)
MEET AT JOHN BURROWS 9-10 AM (John Burrows)

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

Saturday Efforts
2019-11-23 09:00 - 10:00
MEET AT JOHN BURROWS 9-10 AM
Training at John Burrows

Tuesday Efforts
2019-11-26 19:30 - 20:30
STEVE, PAUL, DUNCAN AND NICK
CLUB 1 MILE LOOP
1 mile warm up/ 2//4/6/2/4/6 min efforts with 1/2/3/1/2/3 recovery/ 1 mile cool down
JAMES
BIRD ESTATE
8 X 1K efforts with jog back to start recovery
IAN
Fartlek – 5 or 6x(370m/130m jog), 5 or 6x(310m/190m jog)
BOBBY

Thursday Run
2019-11-28 19:30 - 20:30
BALL BREAKER 5.1 MILES
BROOK RD/HIGH /RD/KENTS HILL RD/CLIFTON AVE/CLARENCE RD NORTH/HILL RD/SOUTHWELL/MOUNT RD/UNDERHILL RD/ HILL RD/CLARENCE RD NORTH/THUNDERSLEY PARK RD/ HIGH ROADQUEENS RD/ALEXANDRA RD/HILLSIDE RD/KNIGS RD/VICARAGE HILL/ESSEX WAY/VICARAGE HILL/ KINGS RD/ BACK TO CLUB
TO SHORTEN ROUTE, RETURN TO CLUB DIRECTLY AFTER DESCENDING ESSEX WAY

U13/U15/Vet F and M XC Championship
2019-11-30 08:00 - 17:00
Writtle Uni College, Lordship Rd, Writtle, Chelmsford, CM1 3RR

Tuesday Efforts
2019-12-03 19:30 - 20:30
DUNCAN, PAUL, STEVE AND NICK
FIGURE OF 8
1 mile warm up
6 short circuits starting at the bottom of River View Rd
regroup after each effort with jog recovery.
1 mile cool down
JAMES
Fartlek session 8 x 1/1, 5 x 2/1, 8 x 1/1
IAN
HILL REPS
2x(6x30s/60s jog rec), 1x(4x45s/90s jog rec), 2 mins b/t sets
BOBBY

Thursday Run
2019-12-05 19:30 - 20:30
HOPE RD/ HIGH RD/VICARAGE HILL/ BENFLEET RD/RAYLEIGHRD/HART RD/CHURCH RD/TARPOTS/A13/KENTS HILL RD/HIGH RD/BROOK RD. 7.35 MILES
SHORTER ROUTE 5.3 MILES
HOPE RD/HIGH RD/VICARAGE HILL/BENFLEET RD/A13/BREAD AND CHEESE/KENTS HILL RD/HIGH RD/ BROOK RD

Saturday Efforts
2019-12-07 09:00 - 10:00
MEET AT JOHN BURROWS 9.00 AM
– training at Littlehavens Nature Reserve
