Club Nights

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!

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!