Author Archive: Mark Bower

Good morning everyone, forms for this week are now available. You must ensure your name is down if you’re coming along!

Tuesday’s session is:
12 x (1 min on / 1 min off, 30 seconds on / 1 min off), paces @ ^5K / ^1 mile race pace.

Aaron is taking a social, which will most likely begin in the woods and then finish out in the daylight somewhere.

Thursday’s route is M4R (in reverse), with a deviation to allow for the Rose Hill snafu.

There is a shortcut on this one at around 5K, but otherwise the course is around 6.3 miles (just under 10K).

See you in the week!

Hi all, forms for the forthcoming week are now up. Please make sure your names are down if you’re coming along!

Tuesday’s session will be 1K reps. First time we’ve done them in a while!

Please bring water with you. If you have a sports watch and it has a lap button, familiarise yourself with how to use it before the session. You’ll be taking one minute rests between reps and these will be self timed, so if you don’t have a watch with that functionality (or don’t know how to use it), run with someone who does.

Thursday’s route is new. It goes around the back of Crowther Wood (Cantley Manor) and then onto a loop of the mid level of pit top. It’s about 6.5 miles, no shortcuts.

See you in the week!

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

Tuesday’s session is 15 * (90 seconds / 60 seconds).

Thursday’s route is M5, which is 6.6 miles. Goes over the pit top, good photo op.

See you in the week!

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

Tuesday’s session is as follows:
4 * (
3 min @ ~5 K pace, 1 minute recovery
90 seconds @ ~3 K pace, 1 minute recovery
45 seconds @ ^ mile pace, 2 minute recovery
)
4 * (30 seconds / 45 seconds), reps @ ^ mile pace

Thursday’s route is new. It’s just over 7.5 miles and there are no shortcuts. Making the most of the light while we still have it!

Have a good weekend!