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Sessions for week commencing 2nd December

Afternoon all, forms for this week are now up. Please ensure your name is down if you’re coming along to any of the sessions.

Tuesday’s session is a mixed fartlek:
3 x (3 mins / 1 min recovery, 2 mins / 1 min recovery, 1 min / 1 min recovery).

Decreasing time, increasing intensity… if you need paces to aim for then 5K, 3K and 1 mile (paces you could reasonably expect to hit in not-too-distant-future races of that length) would be a good start.

Thursday’s route is R1, which is around 7 miles. There’s a drop off point at around 5 miles for those needing something a bit shorter.

See you in the week!

Sessions for week commencing 11th November

Hi all, forms for next week are now up. Please make sure your name is down if you’re coming along – the earlier you do this the better, particularly for Thursday’s session, so that we can better plan cover in each of the groups.

Tuesday’s session is mainly 2K reps with optional 1K bolt ons for different groups. Suggested workouts:
G1 (possibly some in G2) 2K * 3 + 1K.
G2/3/4 2K * 3.
G4/5 2K * 2 + 1K.

Reps to be done at ~target 10K race pace, 1 minute standing recoveries between each set. Remember that if you are using a sports watch, you can use the lap button on it – if you aren’t familiar with this, have a practice before coming to the club.

Pushing the lap button vs starting/stopping has several advantages, one of which will enable you to see how long has elapsed after each rep, so you can be sure you are definitely resting for the full 1 minute!

If you don’t have this on your watch or don’t know how to use it, hang out with someone who is able to accurately count your rest with you.

Thursday’s route is R9. This is around 6.9 miles long. There is a shortcut available, which makes the distance around 4 miles I think.

As a courtesy to others in your group, you should take the shortcut if you are struggling and cannot for whatever reason wait for the group below to come along and pick you up.

Have a good weekend, see you next week!