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Hi all, forms for the coming week are now up. As always, please put your name down if you’re coming to any of the sessions!

Tuesday’s trackwork is 6 * (5 mins / 2 min jog recovery), with the efforts at around 10K race pace. Jog the recoveries 1-2 min/mile slower than the effort.

Thursday’s route is R8.

See you in the week!

Hi all, forms for this week are now up. It is important that you put your name down if you’re coming to *any* of the sessions!

Tuesday’s track work is 20 * (1 min / 45 seconds), with the recommended effort north of your 5K race pace.

Thursday’s route is R13 and just over 7 miles long. There’s a cut short just over half way through.

See you in the week!

Hi all, forms for next week are now up. Please make sure your name is on the list if you’re coming to any of the sessions!

Tuesday’s track session is (4 * 7 min / 2 min float recoveries) – would recommend the 7 minute efforts at around 10K pace, easing off to jog the recoveries.

Thursday’s route is R7.

See you in the week!

Hi all, forms for this week are now up. Please remember to put your name down!

Tuesday’s session is a pyramid – 1-2-3-4-5-4-3-2-1 minute reps each with 1 minute recovery.

Thursday’s route is R1R (R1 in reverse).

See you in the week!

Hi all, forms for this coming week are now up. Please remember to put your name down if you’re coming along!

Tuesday’s session is 16 * (1 min / 1 min). Recommended pace to be at or marginally quicker than 10K race pace for the first 10, then pick up in the remaining 6, the last 2 being quick.

Thursday’s route is R7R (R7 in reverse). This is 5.7 miles in total, there is a bail out point on Bawtry Road that makes it significantly shorter (probably about 4 miles).