Author Archive: Mark Bower

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!

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!