Author Archive: Mark Bower

Hi all, forms for this week are now up. Please remember to put your name down!

Tuesday’s session is a pyramid – 1-2-3-4-5-4-3-2-1 minute reps each with 1 minute recovery.

Thursday’s route is R1R (R1 in reverse).

See you in the week!

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

Tuesday’s session is 16 * (1 min / 1 min). Recommended pace to be at or marginally quicker than 10K race pace for the first 10, then pick up in the remaining 6, the last 2 being quick.

Thursday’s route is R7R (R7 in reverse). This is 5.7 miles in total, there is a bail out point on Bawtry Road that makes it significantly shorter (probably about 4 miles).

Evening everyone, forms for this week are now up. Please remember to get your name down if you’re coming to any of the sessions.

Tuesday’s track workout is 8 * (4 min / 1 min), would recommend you try the efforts at 10K race pace or slightly quicker again and either walk or very slow jog the recoveries.

Thursday’s route is R12, with a slight detour onto the new footpath near the fire station.

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