Author Archive: Mark Bower

Hi all, forms for next week are up. Please put your name down if you’re coming along.

Tuesday’s track session is 20 * (1 min / 1 min) recommended paces @ ~5K race pace, walk or slow jog recovery.

Scully is taking a hill session over on Town Moor as an alternative.

Thursday’s route is M1R (M1, in reverse). If you move your mouse (desktop) / finger (phone) along the elevation map below the route, it’ll show the direction of travel (so in this case, go from right to left).

Enjoy the rest of your weekend!

Hi all, forms for next week are up. Please put your name down if you’re coming along!

Tuesday’s track session is 8 * 4 min @ ~10K pace with 1 minute recoveries.

Amanda, Scully and Chris are doing another hill session in the same vein as last week on Armthorpe Pit Top. There’s an option to meet there as before, or jog over from the hub. This is likely to be the last hill session on Pit Top this season.

Thursday’s route is M3, details are on the website.

See you in the week!

Hi all, forms for next week are now up. It is important that you put your name down if you’re coming along!

Tuesday’s track session is 16 * (90s / 60s)

Amanda and Scully are taking another hill session on Armthorpe Pit Top, this time the focus being on downhill technique. Meeting part way down the gravel path this time, picture in comments.

Thursday’s route is M5.

See you in the week!

Good morning all, forms for next week are up. Please put your name down if you’re coming along.

Don’t forget that we are AWAY on Thursday in Tickhill, meeting at the Scarborough Arms – photo at 6:30pm.

Tuesday’s track session is mixed reps of the track, focusing mainly on distance endurance and therefore ~2K (2 laps) efforts – although you are welcome to do 1K repeats if that suits you better.

Suggested workouts:
G1 / G2 marathon runners: 4 sets of 2K, possibly with 1K at the end
G1 / G2 / G3 / those on high volume already: 3 sets of 2K with 1K bolted on
Everyone else / those in higher groups but generally lower mileage: 3 sets of 2K
90 second recoveries after each set. Efforts at ~10K race pace.

Alternatively, Amanda, Scully and Chris W are putting on another buddy hill rep session on Pit Top. Once again, meeting instructions are:
2 mile jog or thereabouts to the starting point OR you can meet directly there. They have built a new car park quite close to where you need to be:
Pins for parking.

1. Pit Top: This brings you to the end of Jenkinson Grove, keep going after you reach this point, turn left and follow the lane around and you should find a new car park. To get to meeting point, follow the big gravel path

2. Race Course / Sandall Beat Wood: You will need to find your way through the woods and cross the railway bridge

Meeting point is the stone bridge closest to the woods

Hi all, forms for next week are up. Please put your name down if you’re coming along.

Tuesday’s track session is 20 * (1 min / 1 min) recommended paces @ ~5K race pace, walk or slow jog recovery.

Amanda, Scully and Chris W are putting on another buddy hill rep session on Pit Top. Once again, meeting instructions are:
2 mile jog or thereabouts to the starting point OR you can meet directly there. They have built a new car park quite close to where you need to be. Meeting point is the stone bridge closest to the woods.

Pins for parking.
1. Pit Top: This brings you to the end of Jenkinson Grove, keep going after you reach this point, turn left and follow the lane around and you should find a new car park. To get to meeting point, follow the big gravel path

2. Race Course / Sandall Beat Wood: You will need to find your way through the woods and cross the railway bridge.

Thursday will be M9R (Amazon loop in reverse). This is about 7.8 miles with the detour that’s baked in and there are no shortcuts so you must be able to do this distance. Consider dropping down a group or two if you need to.