Author Archive: Mark Bower

Hi all, forms for this week are now up. Please ensure your name is down if you’re coming to any of the sessions!

Tuesday’s track session is 6 * (6 mins / 1 min walk/jog recovery), relaxed pace if you’ve raced, 10K race pace if not.

Thursday’s route is R5R (R5 in Reverse).

Have a good week!

Afternoon all, the forms for this week are now up. Please put your name down if you’re going to be along to any of the sessions!

Tuesday’s track session is 16 * (90 seconds/ 60 seconds). For those marathon training you can possibly jog the recoveries if you have not raced this weekend. Efforts at or faster than 5K race pace.

Thursday’s route is R9.

See you in the week!

Hi all, forms for the coming week are now up. As always, please put your name down if you’re coming to any of the sessions!

Tuesday’s trackwork is 6 * (5 mins / 2 min jog recovery), with the efforts at around 10K race pace. Jog the recoveries 1-2 min/mile slower than the effort.

Thursday’s route is R8.

See you in the week!

Hi all, forms for this week are now up. It is important that you put your name down if you’re coming to *any* of the sessions!

Tuesday’s track work is 20 * (1 min / 45 seconds), with the recommended effort north of your 5K race pace.

Thursday’s route is R13 and just over 7 miles long. There’s a cut short just over half way through.

See you in the week!

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!