Author Archive: Mark Bower

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!

Evening all, sorry for the delay. Form for Tuesday is now up, please enter your name if you’re coming along!

The session will be:
1 * 10 mins @ threshold (for most this will be round about 10K race pace)
2 min rest afterwards
followed by:
10 * (1 min hard / 1 min walk recoveries)

Should look like attached image

Good morning all, form for Tuesday only is now up! Please put your name down if you’re coming.

We will be on the track this Tuesday and on Tuesday 30th December. You get Christmas and New Year’s Day off. 😅

Tuesday’s session is a mixed fartlek consisting of:

4 * (4 / 2 / 1) minute efforts with 1 minute recoveries between each. Would aim for ~10K race pace for the 4 minute efforts and faster for the shorter reps.

Should look like the attached.

Hi all, the forms for the coming week are finally up. Please put your name down if you’re coming to any of the sessions.

Tuesday we’ll do a pyramid:
1-2-3-4-5-4-3-2-1 with 1 min recoveries. Paces can vary between 1-10K race pace, depending on how hard you want to approach it all.

Thursday’s route is R13, which is just over 7 miles. There are a few opportunities to cut it short if you want to do that.

We’re still not fully sure when the club will finish for Christmas – there’s a possibility we will be on the track on the 23rd. Will try and find out this week.

Afternoon all! Form for Tuesday is now up, please put your name down if you’re coming!

The session will be 6 * (3 min / 1 min), at ~5K or faster pace.

Don’t forget that we’re doing a Christmas run on Thursday from the Tennis Club in Bessacarr!

There’s an optional very easy-paced jog around town on Wednesday to visit the Snowman installations, please be at the Hub (which might not be open – so make sure you’ve been to the loo beforehand!) at 6:30 for that.