Author Archive: Mark Bower

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!

Hi all, forms for next week are now up. Please remember to put your name down!!!

Tuesday’s session is:
8 * (2 min / 1 min)
Paces to vary between 3K and 10K pace – 3K for those who have not raced this weekend and have no intention of racing Wednesday, somewhere at or slower for everyone else, depending on your priorities.
Alternatively, Amanda is taking a figure of 8 hill session on Lakeside with Chris W.

Thursday’s route is M3. This takes us mainly around the woods. There is a shortcut that makes it around 6 miles, the full route is closer to 7.

IF you know your way back from the woods then you could probably cut the run down to about 3 or so miles, but ON THAT NOTE…

If you don’t know where you are in these routes, we’d strongly encourage you to take your phone with you so that you can either navigate back with it OR use it to call for help if you get separated from your group.

Well done to everyone who raced today, well over 40 at Normanby alone.

Hi all, forms for next week are now up. Please remember to put your name down if you’re coming along to either of them!

Tuesday’s session:
2 * (4, 3, 2, 1) each off 60 seconds walking rest and at 10K race pace
1 min ADDITIONAL rest (making the last block 2 minutes in total)
1 min slow leading jog into
4 * (20 / 40) seconds fast strides, jogging between them

Thursday’s route is M5R (M5, in reverse – available for viewing on the website). It’s around 10K, there’s a bail out point quite early on across Cantley Park and one or two other spots if you know your way back, but otherwise you’ll need to commit to this one.

DonFaster entries will open Monday morning at around 9am. You’ll need to get in there quick if you want to race this!

Enjoy the rest of your weekend!

Evening all, forms for next week are now up. Please put your name down if you are coming to either of the sessions!

Tuesday is a mixed Fartlek consisting of:
8 * (1 min / 1 min)
8 * (30 secs / 30 secs)
2-3 minutes full rest, regroup at warm up area
1 lap
All paces suggested to be at 5K race pace, walking/standing recoveries between reps. Those not doing DonFaster can perhaps afford to go a little faster in the shorter reps.

Thursday’s route is M1R (reverse) and is through the woods. There is a shortcut making it around 3 miles, but you’ll need to find your own way back from the woods (back out the way we come in).

For the benefit of those who don’t already know, all of the pre-designed routes can be found here (there’s usually a link to the route we’re doing from the booking form too).

If you move your mouse (computer) or finger (phone) left to right along the elevation plot below the map, it’ll show you the direction we travel around the route. In this case you would move right to left, since we’re doing it in reverse.

Have a good weekend!