The Intermediate/mixed ability group is suitable for all runners that enjoy getting out on the redways of Milton Keynes to do their training.
Sessions are aimed at runners that can cover 10k in around 36-45 minutes, although we regroup regularly so nobody is left behind or gets too far ahead. Typical interval sessions include around 24-28 minutes of running at ‘hard pace’ (typically around 5k pace), with the rest of the time made up of warm-up, warm-down and recovery running (normally covering 8 miles).
Sessions start at 6.15pm from different locations around Milton Keynes.
For information on the group, please contact Ed: edwilliamson_@hotmail.com / 07788 501642
2026 Training Schedule (races in italics)
| Date | Day | Session Description | Meeting Point |
|---|---|---|---|
| 6-Jan | Tue | 5 x 5 mins effort, 2 mins recovery | Track |
| 8-Jan | Thu | 28mins of Loughton hills | National Badminton Centre |
| 13-Jan | Tue | Kanter | Track |
| 15-Jan | Thu | 29mins of Loughton hills | National Badminton Centre |
| 20-Jan | Tue | Pyramid Session (1, 2, 3, 4, 5, 4, 3, 2, 1 mins; 90 sec recovery) | Track |
| 22-Jan | Thu | 30mins of Loughton hills | National Badminton Centre |
| 27-Jan | Tue | 8 x 3 mins effort, 2 mins recovery | Track |
| 29-Jan | Thu | Social Run | National Badminton Centre |
| 3-Feb | Tue | 6 x 4 mins effort, 2 mins recovery | Track |
| 5-Feb | Thu | 200m – 400m – 600m – 800m – 1K – 800m – 600m – 400m – 200m | Monkston Park |
| 10-Feb | Tue | Kanter | Track |
| 12-Feb | Thu | 10 × alternating 400m and 1K | Monkston Park |
| 17-Feb | Tue | Ladder Session (3, 5, 6, 5, 3 mins; 2 min recovery) | Track |
| 19-Feb | Thu | 20 × 200m fast | Monkston Park |
| 24-Feb | Tue | Dusty Bin (3, 2, 1, 1, 2, 3 mins; 90 sec recovery x 2) | Track |
| 26-Feb | Thu | 4 × 1K (start at half-marathon pace, finish at 5K pace) Then 4 × 400m at faster than 5K pace | Monkston Park |
| 3-Mar | Tue | 3 x 3, 90 sec recovery, 2 x 4, 2 mins recovery 3 x 3 efforts, 2 mins recovery, 90 sec recovery | Track |
| 5-Mar | Thu | 6 × (600m + 400m) at 10K pace | Monkston Park |
| 10-Mar | Tue | Kanter | Track |
| 12-Mar | Thu | 8 × 800m at 10K pace Then 4 × 200m all-out | Monkston Park |
| 17-Mar | Tue | Progressive Intervals (4 x 5 min, each faster; 2 min recovery) | Track |
| 19-Mar | Thu | 200m – 400m – 600m – 800m – 1K – 800m – 600m – 400m – 200m | Monkston Park |
| 24-Mar | Tue | Fartlek Fun (3 mins fast, 2 mins steady, 3 mins fast, 2 mins steady, 3 mins fast), 2 mins recovery x 2 | Track |
| 26-Mar | Thu | 12 reps alternating: Odd reps: 500m at 5K pace Even reps: 1K at 10K pace | Monkston Park |
| 31-Mar | Tue | 5 x (3 mins effort, 90 secs recovery, 2 mins effort, 1 min recovery) | Track |
| 2-Apr | Thu | Social/Tempo Run | The Barge, Woolstone |
| 7-Apr | Tue | 14 × 90 secs fast, 90 secs recoveries | Track |
| 9-Apr | Thu | Social/Tempo Run | The Old Beams, Shenley Lodge |
| 14-Apr | Tue | 5 x 3mins (2 min recovery), 4 x 2min (1 min recovery), 4 x 1min (1 min recovery) | Track |
| 16-Apr | Thu | Social/Tempo Run | The Barge, Woolstone |
| 19-Apr | Sun | Dunstable 5k | |
| 21-Apr | Tue | Ladder Session (2, 4, 6, 6, 4, 2 mins; 2 min recovery) | Track |
| 23-Apr | Thu | Social/Tempo Run | The Old Beams, Shenley Lodge |
| 26-Apr | Sun | London Marathon | |
| 28-Apr | Tue | 8 x 3 mins effort, 2 mins recovery | Track |
| 30-Apr | Thu | Social/Tempo Run | The Barge, Woolstone |
| 3-May | Sun | Rocket 5k | |
| 4-May | Mon | MK Marathon / Half Marathon | |
| 5-May | Tue | 6 × 4 mins effort, 2 mins recovery | The Prince George, Tattenhoe |
| 6-May | Wed | EMGP – Silverstone 10k | |
| 7-May | Thu | 1 x 1 lap / 30sec standing rec. @10km pace 3 x 200m / 300m jog rec. @ 5km pace 1 x 1 lap / 30sec standing rec. @10km pace 3 x 250m / 250m jog rec. @5km pace 1 x 1 lap / 30sec standing rec. @10km pace 3 x 300m / 200m jog rec. @5km pace | Campbell Park Cricket Pitch |
| 12-May | Tue | Kanter | Teardrops Lake |
| 14-May | Thu | 14 x 200m /300m jog Run the second half of the reps 1-2secs faster than the first half. | Campbell Park Cricket Pitch |
| 15-May | Fri | EMGP – Blisworth 5 | |
| 17-May | Sun | Round MK Relay | |
| 19-May | Tue | Fartlek Fun (6, 5, 4, 3, 2, 1 mins, 90 sec recovery) | Broughton Pavillon |
| 19-May | Tue | EMGP – Banbury 5 | |
| 21-May | Thu | Social woods run | Woods (location TBC) |
| 26-May | Tue | Dusty Bin (1, 2, 3, 3, 2, 1 min efforts; 90 sec recoveries) x 2 | The Barge, Woolstooe |
| 28-May | Thu | 6 x (600m effort / 200m jog / 100m backward run / 100m jog) Reps 1-3 @ 10k pace Reps 4-6 @ 5k pace | Campbell Park Cricket Pitch |
| 2-Jun | Tue | 5 x 5 mins effort at race pace, 2 mins recovery | The Bucks Star, Twizel Close |
| 2-Jun | Tue | EMGP – Harborough 5 mile | |
| 4-Jun | Thu | 3 x 1 lap / half lap jog rec. @10km pace 1 x 2 lap /1 lap jog rec. @ 10km pace 3 x 1 lap / half lap jog rec. @5km pace | Campbell Park Cricket Pitch |
| 9-Jun | Tue | Kanter | Teardrops Lake |
| 11-Jun | Thu | 2 sets of: 2 x 200m (300m recovery) 2 x 250m (250m recovery) 2 x 300m (200m recovery). First set at 5km pace, second set faster! | Campbell Park Cricket Pitch |
| 15-Jun | Mon | Waddesdon Manor 5k | |
| 16-Jun | Tue | Fartlek Session (2 mins fast, 2 mins steady), repeat 5 times with 2min recovery between sets | The Swan Inn, Milton Keynes Village |
| 16-Jun | Tue | EMGP – Weedon 10k | |
| 18-Jun | Thu | Social woods run | Woods (location TBC) |
| 19-Jun | Fri | Bedfordshire AAA 10k | |
| 20-Jun | Sat | MK24 | |
| 23-Jun | Tue | Recovery Run – easy pace | Watermill Lane car park (Stratford Road) |
| 24-Jun | Wed | EMGP – Corby 5 mile | |
| 25-Jun | Thu | 3 x half lap (half lap recovery) 2 x 1 lap (half lap recovery) 2 x 1.5 laps (half lap recovery) 1x 2 laps (1 lap recovery) All at 5km pace | Campbell Park Cricket Pitch |
| 25-Jun | Thu | Cattle Creep | |
| 30-Jun | Tue | Dusty Bin (Ladder Session (3, 5, 6, 5, 3 mins; 2 min recovery) | The Old Beams, Shenley Lodge |
| 30-Jun | Tue | EMGP – Milton Keynes 10k | Willen Lake |
| 2-Jul | Thu | 14x200m (300m recovery). First 7 at a good strong pace, second seven 1-2 secs quicker. | Campbell Park Cricket Pitch |
| 4-Jul | Sat | Newport Pagnell Carnival 5k | |
| 7-Jul | Tue | 5 x 5 mins (2 min recovery) | Hickory Smokehouse, Caldecotte Lake |
| 8-Jul | Wed | EMGP – The Rugby Six | |
| 9-Jul | Thu | 10×1 lap (half lap recovery). Start at 5km pace, last couple faster! | Campbell Park Cricket Pitch |
| 14-Jul | Tue | Kanter | Teardrops Lake |
| 16-Jul | Thu | Social woods run | Woods (location TBC) |
| 21-Jul | Tue | Pyramid: 1, 2, 3, 4, 5, 4, 3, 2, 1 mins (90 sec recovery) | Blue Lagoon Car Park, Bletchley |
| 23-Jul | Thu | 2x400m (100m recov) @ 10km pace 3x300m (200m recov) @ 5km pace 4x250m (250m recov) @ 3km pace 5x200m (300m recov) @ sub 3km pace | Campbell Park Cricket Pitch |
| 24-Jul | Fri | Doug Anderson 5k | |
| 28-Jul | Tue | 8 x 3 mins (90 sec recovery) | The Cross Keys, Woolstone |
| 30-Jul | Thu | 3x1lap (half lap recov ) @ 5km pace 3x250m / (250m recov) @ sub 3km pace 3x1lap (half lap recov) @ 3km pace | Campbell Park Cricket Pitch |
| 4-Aug | Tue | 12 x 2 mins (1 min recovery) | The Black Horse, Great Linford |
| 6-Aug | Thu | Using trails, paths, hills etc. 12x90secs (60sec jog) | Campbell Park Cricket Pitch |
| 6-Aug | Thu | Alchester 5k | |
| 11-Aug | Tue | Kanter | Teardrops Lake |
| 13-Aug | Thu | 2x1laps (half lap recov) @ 10km pace, 3×300 (200jog recov) @ 3km pace, 2x1lap (half lap recov) @ 5km pace, 3×200 (300 jog recov) @ sub 3km pace | Campbell Park Cricket Pitch |
| 18-Aug | Tue | 6 x 3 mins, 2 x 4 mins (2 min recovery) | The Swan Inn, Woughton-on-the-Green |
| 20-Aug | Thu | Social woods run | Woods (location TBC) |
| 25-Aug | Tue | Fartlek: 10 x 2 mins fast, 1 min steady (alternate, 2 min rec) | The Prince George, Tattenhoe |
| 27-Aug | Thu | 10x 300 @ 10km pace/200jog, sprint up hill to totem pole, jog down. Constant reps. | Campbell Park Cricket Pitch |
| 1-Sep | Tue | 5 x 5 mins (3 min recovery) | The Greyhound, Haversham |
| 3-Sep | Thu | 20mins of Loughton hills | National Badminton Centre |
| 5-Sep | Sat | Bedford Running Festival – 5k / Twlight 10K | |
| 6-Sep | Sun | Bedford Running Festival – Half Marathon / 20 miles | |
| 8-Sep | Tue | Kanter | Teardrops Lake |
| 10-Sep | Thu | 21mins of Loughton hills | National Badminton Centre |
| 15-Sep | Tue | Wolverton Watchless 5 (mid-month group event) | The Greyhound, Haversham |
| 17-Sep | Thu | 22mins of Loughton hills | National Badminton Centre |
| 20-Sep | Sun | Leighton 10 | |
| 22-Sep | Tue | 8 x 3 mins (2 min recovery) | Track |
| 24-Sep | Thu | 23mins of Loughton hills | National Badminton Centre |
| 29-Sep | Tue | 2 x (6H, 2R, 3H, 1R, 2H, 1R, 1H); 3 min recovery between sets | Track |
| 1-Oct | Thu | 24mins of Loughton hills | National Badminton Centre |
| 6-Oct | Tue | 4 x 3 min out-and-backs (3 out, 1 min recovery, 3 back) | Track |
| 8-Oct | Thu | 25mins of Loughton hills | National Badminton Centre |
| 13-Oct | Tue | Kanter | Stantonbury car park / start line |
| 15-Oct | Thu | 26mins of Loughton hills | National Badminton Centre |
| 20-Oct | Tue | 6 x 4 mins (2 min recovery) | Track |
| 22-Oct | Thu | 27mins of Loughton hills | National Badminton Centre |
| 27-Oct | Tue | 5 x 3 mins, 4 x 2 mins, 4 x 1 min (1 min recovery) | Track |
| 29-Oct | Thu | 28mins of Loughton hills | National Badminton Centre |
| 29-Oct | Thu | Cattle Creepy | |
| 3-Nov | Tue | 8 x 3 mins (2 min recovery) | Track |
| 5-Nov | Thu | 29mins of Loughton hills | National Badminton Centre |
| 10-Nov | Tue | Kanter | Stantonbury car park / start line |
| 12-Nov | Thu | 30mins of Loughton hills | National Badminton Centre |
| 17-Nov | Tue | 6 x 3 mins, 2 x 4 mins (2 min recovery) | Track |
| 19-Nov | Thu | Social/Tempo | Track |
| 24-Nov | Tue | 5 x 5 mins (3 min recovery) | Track |
| 26-Nov | Thu | Social/Tempo | Willen Local Shops |
| 1-Dec | Tue | Dusty Bin (3, 2, 1, 1, 2, 3 mins; 90 sec recovery) x 2 | Track |
| 3-Dec | Thu | Social/Tempo | Have I got brews for you/Tap Room, Stony Stratford |
| 6-Dec | Sun | MK Winter Half | |
| 8-Dec | Tue | Kanter | Stantonbury car park / start line |
| 10-Dec | Thu | Christmas lights run (festive social session) | Great Linford Memorial Hall |
| 15-Dec | Tue | 5 x 5 mins (90secs recovery) | Track |
| 17-Dec | Thu | Social/Tempo | Sul Lago |
| 22-Dec | Tue | Social run | TBC |
| 24-Dec | Thu | No Session Planned | N/A |
| 29-Dec | Tue | No Session Planned | N/A |
| 31-Dec | Thu | No Session Planned | N/A |