Club Nights

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

Tuesday’s session is:
2 * (8 min / 1 min)
3 * (4 min / 1 min)
4 * (2 min / 1 min)
(should look like attached screenshot).
This is another long session, so we must be prompt between finishing the warm up and getting on with it.

Thursday’s route is R10 (Hare and Hounds), which is just under 6 miles.

You will notice one more group on there this week – G0!
The pace for this group to begin with will be around 7 m/m – could be a bit faster, could be a bit slower. If you cannot comfortably sustain 7 m/m pace over 10K then please stick with G1. In future it may go a bit quicker, or be adapted to go a bit slower. We’ll see.
This should give people who were on the fence about coming up from G2 into G1 a bit more confidence to do so – 1 has been creeping up in paces for a while. It should also allow those who are comfortable at faster paces a chance to run them with the club.
The group is likely to be renamed to 0.5 at some point.

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

Tuesday’s track session is:
2 * (9 / 6 / 3 / 1) efforts each with 1 minute recoveries.

Recommended paces at ~10K race pace (or just quicker) throughout, marginally quicker again on the shorter intervals.

This is a longer session and so we will need to be punctual between finishing the warm up and beginning the work out.

Thursday’s route is going to be a recce of the Doncaster 10K route – bit longer because we have to make our way onto the course from the Dome, so it’s about 7.5 miles in total. There is an opportunity to bail out at around 4 or so miles.

Hi all, forms for this coming week are now up. Please remember to put your name down if you’re attending any of the sessions!

Tuesday’s track session will be 16 * (90 seconds / 60 seconds). Would recommend the efforts to be at or North of 5K race pace.

Scully is taking a hill session on the Cenotaph as an alternative.

Thursday’s route is R6, which is just over 6 miles. There’s a cut-short at around half way through.

Have a good week!

Hi all, Tuesday forms are up – please put your name down if you’re coming to either session!

Briefly a reminder that we are away on Thursday at the Forester’s Arms (you will DEFINITELY need a head torch for this run!).

Please check Aaron’s post and reply to it by tomorrow evening if you would like a chip butty:

Tuesday’s track session is:

4 * (4 / 2 / 1) minutes, each with 1 minute recovery. Paces ranging from 10K down to mile pace depending on your priorities, walk the recoveries if you’re pushing hard and working on speed in the efforts or jog if you’re working on speed endurance.

Alternatively, Scully is taking a session on the Cenotaph.

Hi all, forms for next week are now up. Please make sure you put your name down if you’re coming to any of the sessions!

Scully is taking a hill session on Tuesday, the track session (with recommended paces) is as follows:
10 minutes
2 minutes standing rest (everyone)
10 * (30 seconds / 1 minute)
1 minute standing rest (everyone)
5 minutes

Total session should last 33 minutes and look like attached image.

Suggested paces:
10 minute block @target marathon pace for marathoners, everyone else ~target 10K pace
30 second reps @5K race pace for marathon runners, ~1K pace for those not doing marathon
1 minute float “recovery” @marathon pace + 1 minute for marathon runners (e.g. 8 m/m for those doing 7m/m marathon pace), @5K race pace for everyone else
5 minute block @target marathon pace for marathoners, everyone else ~target 10K pace

Thursday’s route is R5 and is about 5.5 miles. See website for full details.

See some of you at Cross Country on Sunday, have a good weekend!