Author Archive: Mark Bower

G3

Sessions for week commencing 13th February

Hi all, forms for next week are now up. Please remember to put your name down if you’re coming along, particularly for Thursday – we are busting at the seams with these groups and need to know who will be there so that we can ensure proper cover.

Tuesday’s session will be:
3 * (3 min / 1 min)
4 * (2 min / 1 min)
5 * (1 min / 1 min)
6 * (30 secs / 30 secs)

Roughly 10K pace or just quicker working down to 1K pace at the end.

Thursday’s route is R3 in reverse

Sessions for week commencing 13th January

Evening everyone, forms for next week are now up. Please make sure you put your name down if you’re coming to any of the sessions, the earlier the better for Thursday.

Tuesday’s session is 20 * (30 seconds / 45 seconds). Would recommend you doing these (particularly once warm) at mile pace or faster with slow jog recoveries (walk or stand if necessary to polarise what you’re doing).

Thursday’s route is new, a slight twist on one or two existing routes. It’s just over 10K, unfortunately there are no short cuts on this one.

Have a good weekend, see you next week!