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

Tuesday’s session is:
6 * (3 min / 75 second walk recoveries)
4 * (1 min / 60 second walk recoveries)

For those who have raced today/this weekend, would recommend the 3 minute reps @ ~half marathon pace OR pace of club group up from your regular group if that’s quicker than your h/m pace (e.g. G4 pace if G5 runner). ~10K pace for everyone else who hasn’t raced.

1 minute reps are to be leg turners and can be done at 5K pace or quicker (everyone).

We are AWAY at the Doncaster Festival of running on Thursday at the earlier kick off time of 6:30pm (so you need to be there before!).

This is a big event, please have a look at the instructions in Hudson’s post here.

Hi all, forms for the coming week are now up. Please ensure your name is down if you’re coming along!

Tuesday’s session is:
3 * (3 mins / 2 min easy jog)
2 minute rest
3 * (30 second strides / 2 min easy jog)
3 min reps at 5K race pace.

This is doable if you’re racing in the relays on Wednesday, PROVIDING you pace yourself properly. So 5K pace is your actual 5K race pace and not some imaginary figure you could never hold over that distance. 🤭

Thursday’s route is new – it’s near as damn it 6 miles. There’s a shortcut from the woods providing you know your way back across the racecourse, which would make it around 4 – 4.5 miles I think.

Good luck to those of you racing tomorrow!

April’s newsletter is now available for you all to read with all the updates from the month. Remember to let us know if there’s anything you want including in any future issues!

Once you’re registered and logged in you can always find the latest Newsletter on our Newsletter page here.

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

Tuesday’s session is a mixed Fartlek consisting of:
6 * (4 min / 1 min)
4 * (1 min / 1 min)
Recommended pace for 4 minute reps is at or just above target 10K pace / effort.
1 minute reps to be done around target ~5K pace / effort.

Thursday’s route is M5.

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 the route.

Have a good weekend, hopefully see some of you tomorrow for the tourist trophy parkrun in Market Rasen!

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!