Author Archive: Mark Bower

Hi all, Tuesday forms are up – please put your name down if you’re coming to either session!

Briefly a reminder that we are away on Thursday at the Forester’s Arms (you will DEFINITELY need a head torch for this run!).

Please check Aaron’s post and reply to it by tomorrow evening if you would like a chip butty:

Tuesday’s track session is:

4 * (4 / 2 / 1) minutes, each with 1 minute recovery. Paces ranging from 10K down to mile pace depending on your priorities, walk the recoveries if you’re pushing hard and working on speed in the efforts or jog if you’re working on speed endurance.

Alternatively, Scully is taking a session on the Cenotaph.

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

Scully is taking a hill session on Tuesday, the track session (with recommended paces) is as follows:
10 minutes
2 minutes standing rest (everyone)
10 * (30 seconds / 1 minute)
1 minute standing rest (everyone)
5 minutes

Total session should last 33 minutes and look like attached image.

Suggested paces:
10 minute block @target marathon pace for marathoners, everyone else ~target 10K pace
30 second reps @5K race pace for marathon runners, ~1K pace for those not doing marathon
1 minute float “recovery” @marathon pace + 1 minute for marathon runners (e.g. 8 m/m for those doing 7m/m marathon pace), @5K race pace for everyone else
5 minute block @target marathon pace for marathoners, everyone else ~target 10K pace

Thursday’s route is R5 and is about 5.5 miles. See website for full details.

See some of you at Cross Country on Sunday, have a good weekend!

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.