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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).

Evening everyone, forms for this week are now up. Please remember to get your name down if you’re coming to any of the sessions.

Tuesday’s track workout is 8 * (4 min / 1 min), would recommend you try the efforts at 10K race pace or slightly quicker again and either walk or very slow jog the recoveries.

Thursday’s route is R12, with a slight detour onto the new footpath near the fire station.

Afternoon all, forms for this week are now up. Please make sure your name is down if you’re coming along!

Tuesday’s session is 16 * (90s / 60s). Recommend that you run the 90 second reps at ~target 10K race pace and then JOG the recoveries around 1-2 minutes slower than this effort.

Thursday’s route is R10R (R10 in Reverse).

See you in the week!