Author Archive: Mark Bower

Forms for next week are now up, please put your name down if you’re coming along.

Tuesday’s session is a pyramid. 1-2-3-4-5-4-3-2-1 with half recoveries (e.g. 4 minute rep, 2 minute recovery). Time goes up, pace comes down, time goes down, pace goes up.

This is the last big session before DonFaster (week after), if you haven’t entered that already then would recommend you do so – particularly if you are training for Doncaster 10K. Set a line in the sand!

Thursday’s route is R4. This is just over 7 miles and there is a cut-short at around 4 miles.

Have a good weekend, see you next week!

Evening all, form for this coming week is finally up! Please ensure you’ve put your name down if you’re coming along.

Tuesday’s main session is 15 * (1 min/1 min), efforts at 5K race pace or above.

Aaron is taking a social for those just wanting a plod.

Thursday’s route is R1 (back to road this week). The route is just over 7 miles, but there’s a shortcut at around 5.4 miles.

See you in the week!

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

Tuesday’s session is:
4 * (90 seconds / 1 minute) ~5K race pace
4 * (1 minute / 1 minute) ~3K race pace
8 * (30 seconds / 30 seconds) ~1 mile race pace
REST / regroup
1 * 1 km @ ~10K – half marathon race pace

Thursday’s route is new (using a combination of routes we’ve done before).
It’s about 6.5 miles, goes into the wood to start with, then down Cantley Manor and the rest of it is on road.

See you in the week!

Hello all, forms for this week are now up. Please ensure your name is on the list if you’re coming down.

Tuesday’s track session is 2K / 1K reps. Suggested workouts are:
2K * 3 + 1K, 1 min standing recoveries – G1, top end G2
2K * 3, 1 min standing recoveries – G2, top end G3, or those on low weekly mileage in G1/2
2K * 2 + 1K, each with 1 min standing recovery – G3, G4 + G5, those on low weekly mileage
2K * 2, each with 1 minute standing recovery – G5 / foundation

Juniors:
2K @ 5K pace, rest as long as is needed
1K @ 5K pace, rest – as long as is needed
5 * 400m fast, long rest between sets

Aaron is taking a social for those who would like an easier plod.

The route on Thursday is to be confirmed. It will either be M6 in reverse or M2 in reverse. Both have a couple of shortcut opportunities.

See you in the week!