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Evening all, forms for next week are now up. Please put your name down if you’re coming along!

Tuesday’s session is 4 * (6 mins / 2 mins). For those who have raced on Sunday, these can be more relaxed, with the recoveries as a jog. Those who have not raced and want to push hard can do them at 10K race effort with either walk/jog recovery.

Thursday’s route is M11, which is just over 7 miles. There’s a shortcut at about 10K.

New for Thursday and as an alternative to the group run is the start of a block of hill sessions. The first week involves a warm up jog to Armthorpe Pit Top and then a 20 minute buddy tag relay before a cool down back.

Good luck to those of you racing this weekend!

Hi all, form for this week is now up. Just one of them again because we’re on another away run from The Punchbowl in Thorne on Thursday! Please put your name down if you’re coming.

Tuesday’s session is 20 * (1 min / 45 seconds). Efforts at around 5K race effort, walk the recovery (particularly if you’re racing in Beverly on Sunday).

The Thorne away run is on Thursday. There are details over in the event page on Facebook.

Enjoy the Bank Holiday, see you in the week!

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

Tuesday is another mixed lot.
Those racing a marathon next weekend, I suggest you do:
4 mins @ marathon pace
3 mins @ marathon pace
2 mins @ half marathon pace
1 min @ 10K pace
1 min @ 5K pace
Everyone else will do that block twice, with paces adjusted, so:
4 mins @ 10K pace
3 mins @ 10K pace
2 mins @ 5K pace
1 min @ 3K pace (fast)
1 min @ 3K pace (fast)
4 mins @ 10K pace
3 mins @ 10K pace
2 mins @ 5K pace
1 min @ 3K pace (fast)
1 min @ 3K pace (fast)

All of these are off 75 seconds recoveries and everyone (including marathoners) should probably walk them.

Thursday’s route is M5 (woods and over Pit Top). For those new to the group, a reminder that you can follow that link to the route. This will show you a map of where you’re going.

If you use your mouse (from computer) or finger (phone) to sweep along the elevation plot below the map from left to right, it will show you the direction of travel. If we are ever doing the route in reverse, it’ll be marked as R – in which case, right to left across the elevation plot will be the direction of travel.

See you in the week!

Hi all, forms for this week are now up – please ensure your name is down if you’re coming along!

Tuesday’s session is 10 * (3 min / 90 secs), with the 3 min reps being at ~10K race pace. Walking/slow jog recoveries.

Thursday’s route is R12R (R12 in reverse).

See you in the week! 😀

Evening all, forms for next week are now up. Please ensure your name is down if you’re coming along!

Tuesday’s track session is:
1 * 10 minutes @ ~ half marathon pace (faster if not racing DonFaster)
2 minute standing / walking rest
12 * (1 min / 45 second standing /walking rest) – if racing DonFaster, try these at 10K race pace for the first 6 and then work down to 5K race pace for the last 6. Otherwise, try them all North of 5K race pace.

Thursday’s route is R7R. If you are dropping down a group due to racing, please be courteous and run at the pace of the group.