Benfleet Running Club

Essex XC League Horseheath
2019-10-26 08:00 - 17:00 (Europe/London)
Horseheath
CB21 4QP

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

Thursday Run
2019-09-19 19:30 - 20:30
25 MINS OUT AND THEN BACK
BROOK RD/HIGH RD/CROFT RD/NEW PARK ROAD/CAREFULLY CROSS A13/MANOR RD/WOODSIDE AVE/RUSHBOTTOM LANE/CHURCH RD/GOOD LUCK TO YOU IF YOU GET ANY FURTHER

Tuesday Efforts
2019-09-17 19:30 - 20:30
1, DUNCAN, PAUL, STEVE AND NICK
Bird Estate
600M/800M/1000M/800M/600M Pyramid Efforts with 2-3 min recovery
2, JAMES
Road – Shipwrights / Magnet Triangle Loop. 2 x (1,2,3,2,1 mins) all with 90s recovery
3, IAN – Hill Reps – 2x(8x30s/60s jog back rec)
4, BOBBY’S RUN

Saturday Efforts
2019-09-14 09:00 - 10:00
MEET AT JOHN BURROWS 9-10AM (Belfairs Nature Reserve)

Thursday Run
2019-09-12 19:30 - 20:30
VICARAGE HILL/BENFLEET RD/LONDON RD/WOODFIELD/RD/SCRUB LANE/NEWRD/KILNROAD/SHIPWRIGHTS DRIVE/BENFLEET ROAD/ESSEX WAY/CLUB. 7.9 MILES

SHORTER ROUTE 5.2 MILES
VICARAGE HILL/BENFLEET RD/KILN RD/SHIPWRIGHTS DR/BENFLEET RD/ ESSEX WAY/CLUB

Tuesday Efforts
2019-09-10 19:30 - 20:30
1, DUNCAN, PAUL, STEVE AND NICK
BALL BREAKER 5.2 MILES
Efforts on every hill/ regroup/ jog recovery
2, JAMES
Track 5 mins (120s), 2 x 600 (200), 5 mins (90s), 4 x 400 (200), 5 mins (75s) 6 x 200 (200) depending on weather / brightness this may be a road session or may start at 7:15 to beat the sun set.
3, IAN – Bird Estate – 2x(4x500m or 600m/90s recovery)
4, BOBBY’S RUN

Saturday Efforts
2019-09-07 09:00 - 10:00
MEET AT JOHN BURROWS 9-10AM (John Burrows)

Thursday Run
2019-09-05 19:30 - 20:30
BROOK RD/HIGH RD/TARPOTS/LONDON RD/KENTS HILL NORTH/CHURCH RD/HART RD/RAYLEIGH RD/VIC HOUSE/BENFLEET RD/ESSEX WAY/FLEET ROAD/BROOK RD 7.4 miles

SHORTER ROUTE 5.2 MILES
BROOK RD/KENTS HILL SOUTH/BREAD AND CHEESE/KILN RD/SHIPWRIGHTS DR/BENFLEET RD/ESSEX WAY/CLUB

Tuesday Efforts
2019-09-03 19:30 - 20:30
1, DUNCAN AND NICK
7 x 2 min efforts with variable recovery
Fleet Road
2, JAMES
Track Mile Race 7.00 pm
3, IAN – Short steady run followed by a mini fartlek sesison
4, BOBBY’S RUN

Track Session
2019-08-31 09:00 - 10:00
Track Session at Waterside 9.00 am – 10.00 am

Thursday Run
2019-08-29 19:30 - 20:30
1, ROUND THE CASTLE 7 MILES
School Lane / lower gravel path/ past castle / up slope returning to castle / through castle / Castle Lane / Sea View Terrace / footpath to Mountain Bike Centre / back down Park Run Route / School Lane / Club.
Shorter route possible by taking first steep track you come to at Castle 6 MILES
If the light is failing when you reach Castle Lane run back on road.
Castle Lane / A13 / Benfleet Road or you can return via Chapel lane/St John’s Road from Mountain Bike Centre

Tuesday Efforts
2019-08-27 19:30 - 20:30
1, DUNCAN AND NICK
TRACK Mile Time Trial and Relays with Ian
2, JAMES – TRACK
3 mins, 2 x 4 mins, 2 x 6 mins, 2 x 4 mins, 3 mins all with 2 mins easy
3, IAN – TRACK Mile Time Trial and Relays
4, BOBBY’S RUN

Track Session
2019-08-24 09:00 - 10:00
TRACK SESSION 9.00am-10.00am
AT WATERSIDE
