Club Nights

Evening all, forms for next week are now up. Please make sure you’re putting your name down if you’re coming.

Tuesday’s session is ^5K pace work:
8 * (1 min / 1 min)
8 * (30 seconds / 30 seconds)

Thursday’s route is R5.

There’s a small section that gets pretty dark near the Tennis Club, bringing a head torch on these night runs now is advisable, even if you only end up using it occasionally.

The route is just over 5 miles long, you can find it via the link above if you want to have a look. Established routes are all on that page – you can move your mouse/fingers over the elevation below the route maps to show direction of travel etc. If you haven’t looked at that section of the website before, it’s worth eyeballing. There are some longer route suggestions in there that you can do in your own time, together with those we pad as a club.

See you next week!

Forms for next week are 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 with half recoveries (e.g. 4 minute rep, 2 minute recovery). Time goes up, pace comes down, time goes down, pace goes up.

This is the last big session before DonFaster (week after), if you haven’t entered that already then would recommend you do so – particularly if you are training for Doncaster 10K. Set a line in the sand!

Thursday’s route is R4. This is just over 7 miles and there is a cut-short at around 4 miles.

Have a good weekend, see you next week!

Evening all, form for this coming week is finally up! Please ensure you’ve put your name down if you’re coming along.

Tuesday’s main session is 15 * (1 min/1 min), efforts at 5K race pace or above.

Aaron is taking a social for those just wanting a plod.

Thursday’s route is R1 (back to road this week). The route is just over 7 miles, but there’s a shortcut at around 5.4 miles.

See you in the week!

Morning all, forms for the upcoming week are now up. Please ensure your name is down if you’re coming along to any of the sessions!

Tuesday’s session is:
4 * (90 seconds / 1 minute) ~5K race pace
4 * (1 minute / 1 minute) ~3K race pace
8 * (30 seconds / 30 seconds) ~1 mile race pace
REST / regroup
1 * 1 km @ ~10K – half marathon race pace

Thursday’s route is new (using a combination of routes we’ve done before).
It’s about 6.5 miles, goes into the wood to start with, then down Cantley Manor and the rest of it is on road.

See you in the week!

Hello all, forms for this week are now up. Please ensure your name is on the list if you’re coming down.

Tuesday’s track session is 2K / 1K reps. Suggested workouts are:
2K * 3 + 1K, 1 min standing recoveries – G1, top end G2
2K * 3, 1 min standing recoveries – G2, top end G3, or those on low weekly mileage in G1/2
2K * 2 + 1K, each with 1 min standing recovery – G3, G4 + G5, those on low weekly mileage
2K * 2, each with 1 minute standing recovery – G5 / foundation

Juniors:
2K @ 5K pace, rest as long as is needed
1K @ 5K pace, rest – as long as is needed
5 * 400m fast, long rest between sets

Aaron is taking a social for those who would like an easier plod.

The route on Thursday is to be confirmed. It will either be M6 in reverse or M2 in reverse. Both have a couple of shortcut opportunities.

See you in the week!