Author Archive: Mark Bower

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.

Good afternoon! Forms for the week are now up. Please make sure your name is down if you’re coming along.

Tuesday’s workout is to be reps of the track.

This is a multi-faceted session that can be tailored to whatever your focus is. For example, if you are in marathon training, do more reps at a lower pace (e.g. at 10K pace).
If you are working on your 5K and 10K times, do fewer reps but go harder.
Aim to make each rep of equal pace, whatever you’re doing.
Suggested workouts:
G1 marathon runners ONLY (unless you are doing at least 7 m/m per rep you will not have time to complete these before we need to leave the track)
* 8
G1 / high volume G2 (e.g. marathon runners)
* 7

Other marathon runners:
* 6
Everyone else
* 5 or 6
90s standing rests between each rep.

Thursday we’ll try that newish route last run in May. It’s just under 6 miles and there are no easy shortcuts unless you know your way back from the woods.

Hi all, form for this week is now up. Please put your name down if you’re coming along!

Tuesday’s session is a pyramid – 1-2-3-4-5-4-3-2-1 minute efforts with 1 minute rest between each.

Would suggest you work somewhere between your 5 and 10K target race pace for this one consistently across all reps (vs going up and down the ladder, which is something we’ve done in the past).

Don’t forget that we’re away on Thursday at Thorne Moors, leaving from The Dutchman.

If you haven’t already specified your food choice and intend to eat, please do that now.

See you in the week!