Doncaster's friendliest road and trail running club
G3
Morning all, forms are up for next week. Please make sure you have your name down if you’re coming along!
Tuesday’s session is a mixed fartlek consisting of:
1 * 4 min
2 * 3 min
3 * 2 min
4 * 1 min
each with 1 min recovery.
Thursday’s route is M9. This is the circular around Amazon Lakes / Rakes Lane. There is no shortcut and the route is around 7.5 miles.
See you in the week!
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Hi all, form for this week is now up! Please make sure your name is down if you’re coming.
The track session on Tuesday is 16 * (1 min / 1 min). These efforts should be North of your target 5K race pace. Slow jog recovery on this one.
No plan for a social on Tuesday at the moment, will update if someone offers.
Don’t forget that we’re away on Thursday for Mark’s thing.
See you in the week!
Evening all, forms for this week are now up! Please make sure that you are putting your name down if you intend to come to any of the sessions.
No social planned as yet for Tuesday. Will update the form should one be made available.
The track session on Tuesday is as follows:
6 x (3 mins / 90 second recoveries). The efforts should be alternating between 10K and 5K paces.
6 x (90 seconds / 90 seconds). The efforts this time should be alternating between 5K and 3K paces.
You will need to be disciplined with this one, learn to dial into your race paces, otherwise you may overcook it early and spend the rest of the session moaning at Scully (who is taking the session 🤣😂🤣).
Thursday’s route is M4R (M4, in Reverse)!
Have a good week!
Evening all, form for Tuesday is now up – please make sure your name is down if you’re coming along!
Thursday we are AWAY. It’s Ben’s away run, if you would like a chip butty then I would make sure you get on that ASAP in this post in the FB group.
These runs are always great fun and a brilliant way to explore the area!
Tuesday’s session is a mixed bag.
First part is as follows (these should be controlled efforts, NOT sprints):
10 x 1 min / 1 min recovery. ^5K pace and above
10 x 30 sec / 1 min recovery. ^5K pace and above
Those who are running Edinburgh should then call it a day (if not after the 1 min reps).
The rest of us will finish with a cherry on top (1K @ 10K pace).
If you are racing at Scunthorpe or anywhere else, then obviously take this session a bit easier and as always, back off / call it early if you need to.
See you in the week!