Author Archive: Mark Bower

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.

Afternoon all! Form for Tuesday is now up, please put your name down if you’re coming!

The session will be 6 * (3 min / 1 min), at ~5K or faster pace.

Don’t forget that we’re doing a Christmas run on Thursday from the Tennis Club in Bessacarr!

There’s an optional very easy-paced jog around town on Wednesday to visit the Snowman installations, please be at the Hub (which might not be open – so make sure you’ve been to the loo beforehand!) at 6:30 for that.

Hi all, forms are now up (better late than never) – please put your name down if you are coming to any of the sessions.

Christmas Runs:

Wednesday 10th December for the Snowman run – this is a jog around the town centre, snowman installation spotting – very relaxed and easy, suitable for everyone. If you want to run quick then this is not for you (unless you’re Baggy and decide you want to race some youths in front of the Frenchgate)
Thursday 11th December: starting from the Tennis Club in Bessacarr this is a ~4 mile circuit, stopping at the Punches, then the Childers and back to finish in the Tennis Club bar. Again, an easy jog around.

Tuesday’s track session is 16 * (1 min / 1 min) ~ relaxed or ~5K pace, if you raced hard today then consider going easier.

Thursday’s route is R8