Author Archive: Mark Bower

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

David Langford is taking a social on Tuesday.

The speedwork session will be a Fartlek on grass at Cantley Park.

Thursday’s route is M4 in reverse and there’s at least one shortcut.

Have a good weekend, see you next week!

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

Tuesday’s offerings are either a 5K time trial or perimeter reps (number variant), both from the Rail College.

It is helpful to know in advance a couple of paces before each of the sessions listed above (and any which involve loops of the Rail College).

Each loop of the college is approximately 1.25km, so when you’re advised to run at or just above your target 5K pace and you don’t actually know what that is, you can divide the minutes you intend to complete the race at by 4 and this will give you the time in which you should complete one full loop of the perimeter.

For example, if you’re looking to run a 30 minute 5K: 30 / 4 = 7 minutes 30 seconds per loop.
20 minute 5K: 20 / 4 = 5 minutes per loop.
For your 10K pace, divide by 8 (or simpler to divide by 4 and then by 2 if you’re calculating on the spot).
For example, 48 minute 10K = 48 / 4 = 12 / 2 = 6 minutes per loop.

If you want to calculate paces so you can keep checking against your watch, then this website is handy.

Enter your time in hours, minutes seconds and the distance of the race.
Then choose ‘per mile’ or ‘per km’, dependent on which you prefer to work in, then click calculate and it’ll tell you your target pace.

There is currently no social on Tuesday, we will update the form if that changes.

We’re going to try a new route on Thursday. It’s approximately 10K.

See you in the week!

Hi all, forms for next week are up nice and early this time. Please put your name down if you’re coming to either of Tuesday’s sessions.

Those will be either:

• social with Mick, he reckons the route will be about 5 miles and be at 10+ minute miles.
• long reps at Rail College – 1.5 times the perimeter. Will explain the session when there, suitable for all.

A reminder that it’s Julie’s away run on the Thursday, so we won’t be at the club. If you’re coming and want a chip butty, please let her know if you haven’t already done so via the Facebook group (or comment here and we’ll pass the details along). All the details are also in the Calendar.

Have a great weekend, see you next week!

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

Tuesday:
Amanda and Scully will be taking an interval session at the Cenotaph.
Anthony is leading a social run of about 5 miles on tarmac at roughly G5 pace.

Thursday:
We’ll be running a modified version of M7R (reverse), which will take in a bit more trail. It should work out at just over 7 miles, with a few options to cut short if needed.

See you in the week!

Julie’s July away run is on Thursday 20th at 6:30 from The Styrrup pub in Rossington (click here for a Google map). The address is 9 Stripe Rd, Rossington, Doncaster DN11 0HZ.

Parking is available although we always recommend car sharing as it can get quite busy/additional parking outside St Michael’s church if needed.

It will be a 6 mile trail run with an option to cut short (back to the pub!) at 4.5 mile if needed.

Chip butties are £1 and payable on the night.

Please let Julie know if you are coming & wanting a butty!

Thanks! 💙💛