Author Archive: Mark Bower

Good evening all, forms for the forthcoming week are now up – please make sure your name is down if you’re coming along to any of the sessions!

Tuesday’s track session is 8 * (4 min / 1 min)

Reps to be done at ~target 10K race pace, with either walk or float recoveries (float makes more sense for those training for marathon/half marathon)

Scully is taking a hill session on the Cenotaph as an alternative.

Thursday’s route is R4, which is around 7 miles. There’s a cut short at 4 miles for anyone needing that.

See you in the week!

Forms for this week are now up! Please don’t forget to put your name down if you’re coming along!

Tuesday’s track session is:
10 * 1 min / 1 min
+2 min standing rest
10 * 30 seconds / 30 seconds

Would recommend paces at ~ target 5K race pace for your 1 min reps, ~1K quick efforts for 30 seconds with slow jog recoveries for both. Walk if you need to do that instead (although you are probably overdoing it if so).

Amanda is taking a hill session on the Cenotaph as an alternative.

On Thursday, the light is now working against us, so we’re back to road routes. We’ll be doing R1, which is just over 7 miles. It has a cut-short at ~5.5 miles.

A reminder that unless we’re trialling something new, these routes are always on the website for you to look at / download and that if you move your mouse/finger over the elevation plot beneath the map from left to right (unless we are running the route in reverse, in which case right to left), it’ll show the direction of travel.

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

Tuesday’s track session is:
4 * (3 / 2 / 1 minute) each with 1 minute recoveries, efforts @ ~5 – 10K target race pace with either jog or walk recoveries.

As an alternative, Scully is taking a hill session on the Cenotaph.

Thursday’s route is M4R, it’s just over 6 miles and there is a cut short at ~3 miles.

This starts in the woods – we’re hoping to be out of there before 7:15pm, but it may still be worth bringing a head torch in case it’s gloomy. This will probably be the last trail run of the season before we revert back to road routes.

Unfortunately, there will not currently be a G5 this week. If you usually run in this group (or would be happy to lead it regularly), have been a member for 6+ months and this disappoints you, then please talk to one of us about taking the LiRF course.

Edit: G5 now available. These groups can only continue with the support of its members though, so please talk to us if you are a regular in that group or would be happy taking turns leading it.

Hi all, forms for next week are up. Please put your name down if you’re coming along.

Tuesday’s track session is 20 * (1 min / 1 min) recommended paces @ ~5K race pace, walk or slow jog recovery.

Scully is taking a hill session over on Town Moor as an alternative.

Thursday’s route is M1R (M1, in reverse). If you move your mouse (desktop) / finger (phone) along the elevation map below the route, it’ll show the direction of travel (so in this case, go from right to left).

Enjoy the rest of your weekend!

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

Tuesday’s track session is 8 * 4 min @ ~10K pace with 1 minute recoveries.

Amanda, Scully and Chris are doing another hill session in the same vein as last week on Armthorpe Pit Top. There’s an option to meet there as before, or jog over from the hub. This is likely to be the last hill session on Pit Top this season.

Thursday’s route is M3, details are on the website.

See you in the week!