Author Archive: Mark Bower

Evening everyone, forms for this week are now up. Please remember to get your name down if you’re coming to any of the sessions.

Tuesday’s track workout is 8 * (4 min / 1 min), would recommend you try the efforts at 10K race pace or slightly quicker again and either walk or very slow jog the recoveries.

Thursday’s route is R12, with a slight detour onto the new footpath near the fire station.

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

Tuesday’s session is 16 * (90s / 60s). Recommend that you run the 90 second reps at ~target 10K race pace and then JOG the recoveries around 1-2 minutes slower than this effort.

Thursday’s route is R10R (R10 in Reverse).

See you in the week!

Evening all, sorry for the delay. Form for Tuesday is now up, please enter your name if you’re coming along!

The session will be:
1 * 10 mins @ threshold (for most this will be round about 10K race pace)
2 min rest afterwards
followed by:
10 * (1 min hard / 1 min walk recoveries)

Should look like attached image

Good morning all, form for Tuesday only is now up! Please put your name down if you’re coming.

We will be on the track this Tuesday and on Tuesday 30th December. You get Christmas and New Year’s Day off. 😅

Tuesday’s session is a mixed fartlek consisting of:

4 * (4 / 2 / 1) minute efforts with 1 minute recoveries between each. Would aim for ~10K race pace for the 4 minute efforts and faster for the shorter reps.

Should look like the attached.

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

Tuesday we’ll do a pyramid:
1-2-3-4-5-4-3-2-1 with 1 min recoveries. Paces can vary between 1-10K race pace, depending on how hard you want to approach it all.

Thursday’s route is R13, which is just over 7 miles. There are a few opportunities to cut it short if you want to do that.

We’re still not fully sure when the club will finish for Christmas – there’s a possibility we will be on the track on the 23rd. Will try and find out this week.