Author Archive: Mark Bower

Hi all, form is up for next week! Remember to book on if you’re coming along.

WE ARE AWAY AT CADEBY INN ON THURSDAY!

There is a post asking for chip butty orders in the Facebook group. Please respond to it if you want to eat – last orders before 4pm on Monday!

Tuesday’s session is one some of you will probably never call “pyramid of pain”.

1-2-3-4-5-4-3-2-1 with half recoveries.

See you then!

Good morning all, forms are now up for the forthcoming week. Please make sure your name’s down if you’re coming along!

Tuesday’s session is 15 * 90 seconds / 60 second rest. These are to be done somewhere between your 10K and just above your 5K race pace depending on your personal fitness / current weekly training mileage / goals. Will explain more on the evening.

Thursday’s route is M9R (reverse). It’s the Amazon Lakes route and is around 7.5 miles. There aren’t any shortcuts, so drop down a group if this is a little longer than you’re used to.

Huge well done to everyone who ran DonFaster 5K on Friday night, particularly to those who PB’d. Entries for the next race are open now.

Wouldn’t leave this one too late to book , it is likely to be much busier than July’s.

Also nice to see so many of you at the Cleethorpes Tourist parkun yesterday! Gregg’s didn’t know what hit them after.

Anyway, see you in the week!

Thanks to everyone that came tonight to our second race of 2024 to race and support! Thankfully the forecasted rain held off to give us some really good conditions and consequently some great times! You can find all the results here!

For further details always remember to check out our page here.

Entry to October’s race is now open!

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

Tuesday’s session is as follows:
16 * 30 seconds with 1 min slow jog / walk recovery. Pace North of 5K race pace.

Thursday’s route is M1, which is in the woods. There isn’t really a convenient shortcut, unless you’re prepared to make your way back from the woods alone after the first loop (which would make it around 3 or so miles I think).

See you in the week!

Evening all, forms are now up. Please put your name down if you’re coming along!

Tuesday’s session is:
3 sets of:
(3 min / 1 min jog recovery
2 min / 1 min jog recovery
1 min / 1 min jog recovery
30 secs)
with a 3 minute standing recovery between sets.

The efforts should be tough (faster than 5K pace), but not be so hard that you cannot jog (very easy jog) the recoveries. They will be significant enough that you welcome a standing rest after the shorter interval.

Thursday’s route is new, it’s into the woods and around a part of pit top. Nothing too challenging, but there aren’t any shortcuts. 6.3 miles or thereabouts.

See you in the week!