Author Archive: Mark Bower

Good evening all, form for next week is now up! As usual, please put your name down if you’re coming along!

Tuesday’s session is a mixed fartlek consisting of:
8 * (1 min / 1 min recovery)
4 * (30 secs / 45 secs recovery)
2 min total rest

Then we do it all again with
8 * (1 min / 1 min recovery)
4 * (30 secs / 45 secs recovery)

Would suggest doing the 1 min reps at target 5K race pace, then the 30 second reps marginally faster. Shouldn’t be sprints.

We’re away on Thursday at the Glasshouse! Please see the event page in the Facebook group for details, make sure you register your interest for a chip butty in the post in that page if you want one. Simon needs numbers by Monday afternoon!

Have a good Bank Holiday!

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

Tuesday’s track work is a pyramid session:
1-2-3-4-5-4-3-2-1 minute efforts with 1 minute recoveries.

You should start at or faster than your 5K race pace at the start, work down towards 10K race pace by the middle and then back up again at the end. So, the longer the time, the slower the pace and vice versa.

Alternatively, Mick is going to take a hill session with Scully over on Lakeside.

Thursday’s route is M1. This is around 5 miles long and is mainly in the woods.

Have a good weekend!

Happy Easter! Forms for next week are now up, please ensure your name is down if you’re coming along to either day.

Tuesday’s track session:
1 * (3 min / 1 min)
12 * (30 secs / 45 secs)
1 * (3 min / 1 min)
4 * (2 min / 1 min)

Suggested paces all at or around 5K race pace – 30 second reps to be marginally (but not much) quicker.

Would suggest that those doing London/Manchester/other marathons next week will not do the last block of 4 * 2 minutes and will do their 3 minute reps at marathon pace instead of 5K race pace.

Thursday’s route is M2R (M2, in reverse). Click the link to see the route – a reminder that you can move your mouse (computer) or finger (phone/tablet) along the elevation plot below the map and it will show you the direction of travel. So, from right to left will show you which way around we go on Thursday.

The route is about 6 or so miles and there’s a shortcut at half way for those wanting it – again, marathon runners might want to use this.

Have a good day and Bank Holiday!

Hi all, forms for this week are up.

Tuesday’s track session will be 20 * (1 min / 1 min) @ ~5K race pace, walk recoveries.

Thursday’s route sees us back onto trail and is M4R (M4, in reverse). It was dry in the woods when we went this morning, if it remains the same then road shoes will be fine. There is a shortcut around half way through.

Thanks to everyone for paying your club fees. We’ve been working hard over the last few days to get you all registered with the club and England Athletics. And it’s now finally done!

We’re looking forward to another year of running.

You should have received your email from EA confirming your registration for the 2025/26 year (titled “Welcome to the England Athletics family <first name>”). If you haven’t, check your spam/junk folder, and if it isn’t there wait a day or two and let us know if it still hasn’t arrived.

Please read this email, in particular making sure you follow the 4 steps listed in it to complete your registration. A number of members still haven’t signed the Athletes Code of Conduct, which is listed in Step 3, so please ensure you have done this.