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

BEFORE ALL THAT, A QUICK NOTE ON DAM FLASK…
This is an organisational nightmare (for Mick 🤣), if you’re due to run PLEASE make sure you’re there! 😅

The earlier you can get to the venue, the better. It gets very busy down in the lower part of the village. Do NOT park in any way such that you cause an obstruction, we risk losing the race if that happens. Someone (hopefully no-one from our club!) made it impossible for a bus to get through last year despite repeated notices about this and it was stuck for at least a couple of hours.

We’ll pass on further instructions from the organisers if they post them a little closer to the time.

Tuesday’s session for those left behind will be led by Amanda and is ~1K repeats, suggested to be run at current ~5K race pace with 90 second standing recoveries in the area where we hold the briefing.
6 or 7 repeats * for G1.
5/6 for G2/3
5 for everyone else, those on low volume.

Thursday’s route is M12, which is another long one. There are, however, 2 shortcuts. If you are struggling, then please take these so you don’t impact on the rest of your group.

Hi everyone, forms are now up – please remember to put your names down.

It is important that you do this each time you come along. If for some reason you end up in another group on a Thursday evening, you should also update the form when you have finished your run.

Tuesday’s session is:
4 * (
4 min / 1 min
1 min / 1 min
30 secs / 1 min
)

Everything in the brackets is one set, so you do it all 4 times.

Suggested paces: 4 minute reps at ~5K race pace, 1 minute and 30 second reps at 1K pace or marginally quicker.

The rests should be JOG recoveries, NOT walk. If you need to walk, do that after the 30 second recovery.

The aim here is to keep your heart rate elevated and nudge up your 10K race fitness, using the jog recoveries as a brief respite.

Thursday’s route is M9R (reverse) – the Amazon Lakes route. This is just over 7 miles and there are NO shortcuts – so you must be sure that you can cover that distance.

See you in the week!

May’s newsletter is now available for you all to read with all the updates from the month. Remember to let us know if there’s anything you want including in any future issues!

Once you’re registered and logged in you can always find the latest Newsletter on our Newsletter page here.

Hi all, form for this coming week is now up. Please put your name down if you’re coming along!

Tuesday’s session is:
6 * (3 min / 75 second walk recoveries)
4 * (1 min / 60 second walk recoveries)

For those who have raced today/this weekend, would recommend the 3 minute reps @ ~half marathon pace OR pace of club group up from your regular group if that’s quicker than your h/m pace (e.g. G4 pace if G5 runner). ~10K pace for everyone else who hasn’t raced.

1 minute reps are to be leg turners and can be done at 5K pace or quicker (everyone).

We are AWAY at the Doncaster Festival of running on Thursday at the earlier kick off time of 6:30pm (so you need to be there before!).

This is a big event, please have a look at the instructions in Hudson’s post here.

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

Tuesday’s session is:
3 * (3 mins / 2 min easy jog)
2 minute rest
3 * (30 second strides / 2 min easy jog)
3 min reps at 5K race pace.

This is doable if you’re racing in the relays on Wednesday, PROVIDING you pace yourself properly. So 5K pace is your actual 5K race pace and not some imaginary figure you could never hold over that distance. 🤭

Thursday’s route is new – it’s near as damn it 6 miles. There’s a shortcut from the woods providing you know your way back across the racecourse, which would make it around 4 – 4.5 miles I think.

Good luck to those of you racing tomorrow!