Training

A) Zig Zags B) Bird Estate 3 - 4 1K efforts with 500M recovery

Route Essex Way/Benfleet Rd/Shipwrights Dr/Kiln Rd/Kenneth Rd/Church Rd/Tarpots/London Rd/Kents Hill/High Rd/Brook Rd Distance 7.0 miles

Effort session Waterside Track 

Marathon Training Run 8.30am Brook road

A) 2 min efforts 90/60/30/90/60/30s Recoveries fleet Road B) Greenwood Hills 6, 400M efforts with 400M recovery. 1.5 mile warm up/ cool down

Route Fleet Rd/School La/Downs Summer Time Trial Route/School La/Essex Way/Vicarage Hill/Kings Rd/Queens Rd/High Rd/Brook Rd