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Tuesday’s social run will be with Amanda. It is likely to be about 6 miles, pace to suit.
The interval sessions tomorrow night at the Rail College are 6 x (3 mins off 75 seconds recovery), to be run at 5K race pace.

Thursday’s route is R3 and is around 6.8 miles. There is at least one cut short on this route, please ask your leader in advance if you think you’ll need it.

Please ensure you have your name down if you plan to attend any of the sessions!

See you in the week.

Hi everyone, forms are up for Tuesday only this week – please ensure that you’re booking on before you come down to save us some time.

Tuesday’s sessions are a 5 mile social with Jo, or the next session in Nick’s 10 week interval plan for Donny 10km.

The session on Tuesday is a 5km Time Trial – this should give everyone a baseline, and from that we can work out exactly what pace you should be running at your 5km and 10km goal race paced intervals. Nick will publish the results and add a suggested pace for both 5km and 10km, hopefully within a few weeks you get a good feel for what this feels like.
Meet at the Dome as usual and take a steady jog down for a short Dynamic warmup prior to starting the TT (4 loops of the Rail College).

Thursday’s session is Aaron’s away run at the Foresters Arms in Adwick le Street. Meet at 6:35pm for a prompt start. Parking is tight, so please car share when possible.

It’s a 10k route with 3 groups:
1. Sub 9 minute mile pace
2. 9-11 minute mile pace
3. Pace to suit and route is slightly shorter. (It doesn’t go on the pit top).

Slight change to the food situation – there will be two options so please let Aaron know what you want.
1. Home made chip butty £2.50
2. Home made pizza from burger and pizza rooms. The pub are doing a deal a pizza and a pint for £9.99. (Note you will need to pre order your pizza before the run so allow a little time to get your order in).

Orders need to be in for Monday night!
Any questions let Aaron know

Hi everyone, forms are up – please ensure that you’re booking onto these before you come down to save us some time.

Tuesday’s social run will be with Amanda and will consist of a 5.5 mile run, with a cut short available at 4 or so miles. It will leave the Dome, head into town and then back through town fields, towards the racecourse and back to the Dome.

The interval session will be with Nick and is a taster for what’s to come for the following 10 weeks on the lead up to Doncaster 10K. This is a good opportunity to have some structured,
focused training, to help you achieve a PB at Doncaster 10K (or just generally improve in other distances too.)

Thursday’s route is R2, which is just over 7 miles.

See you in the week!