Author Archive: Mark Bower

Hi all, forms for this week are now up – please ensure your name is down if you’re coming along!

Tuesday’s session is 10 * (3 min / 90 secs), with the 3 min reps being at ~10K race pace. Walking/slow jog recoveries.

Thursday’s route is R12R (R12 in reverse).

See you in the week! 😀

Evening all, forms for next week are now up. Please ensure your name is down if you’re coming along!

Tuesday’s track session is:
1 * 10 minutes @ ~ half marathon pace (faster if not racing DonFaster)
2 minute standing / walking rest
12 * (1 min / 45 second standing /walking rest) – if racing DonFaster, try these at 10K race pace for the first 6 and then work down to 5K race pace for the last 6. Otherwise, try them all North of 5K race pace.

Thursday’s route is R7R. If you are dropping down a group due to racing, please be courteous and run at the pace of the group.

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!