Club Nights

Hi all, forms for next week are now up – please remember to put your name down if you are coming to any of the sessions.

Track session on Tuesday is as follows… What you do will depend on your group and / or your current weekly volume. For instance, you may be in a higher group but be running low weekly volume and should go for lower number of reps. Or you could be in a lower group, but be used to high volume and can therefore do more. Be sensible with what you’re doing.

Suggested workouts:
3 * (~2K, rest, ~1K, rest) (G1, G2 marathoners)
2 * (~2K, rest, ~1K, rest) + ~2K
2 * (~2K, rest, ~1K, rest) + ~1K
2 * (~2K, rest, ~1K, rest)

Suggested paces should be ~10K – half marathon for the 2K reps and / ~5K – ~10K for the 1K reps.

Recoveries are just 60 seconds this time.
Juniors:
1K
3 * (600m, 400m, 200m)
1K

Rests as long as needed.

Mick is going to take a social run of around 6 miles as an alternative to intervals.

Thursday’s route is a new one – it’s about 7.8 miles in total. There is an opportunity to cut short at 4.2 miles.

See you in the week! 😀

Evening everyone, forms for next week are up! Please remember to put your name down if you’re coming to any of the sessions.

Tuesday’s intervals will be 2K repeats (number of reps dependent on group / fitness / current volume). Juniors have a separate session on the track if needed.

Thursday’s route is R1. This is around 7 miles, there’s at least one shortcut – the easiest of which is at 5 miles when we return past the Dome, although there’s another straight down Bawtry Road, which would make it around 4 miles.

Have a good weekend, see you next week!

Morning all, forms for this week are now up! Please remember to put your name down if you’re coming along. Several big groups this past couple of weeks, which means we have to provision leaders into them and can only manage that properly when we know who’s coming up front.

Track session on Tuesday is going to be:
12 x (1 min @ ~3-5K pace, 1 min recovery)
12 x (30 sec @ ~1 mile pace, 1 min recovery)

Thursday’s route is R4.

See you in the week!

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

Tuesday’s main session will be on the track again, and will be ~1K repeats.

Alternatively, Michael is taking a 5 – 6 mile social.

Thursday’s route is R12, which is around 6.5 miles. There’s a shortcut available, which would take it to around 3.5 miles.

See you in the week!

Evening everyone, forms for this week are up. Please remember to put your name down if you’re coming along.

Tuesday’s session is 600m reps on the track. The number of reps will vary depending on group/ability, will explain more on the night.

If you have a watch that has a lap button, this session is a good place to use it! Instead of stopping your watch, press the lap button after each rep. You will need to rest for at least one minute and this will be self timed, so not only is it useful for that, but it also splits out the data into readable chunks, so you can see exactly what pace you were doing each rep etc. If you don’t know how to program your Garmin (if that’s what you have) there is a useful page here.

On Thursday we’re going to do a new route that we’ve tried once before – it goes up past Keepmoat, into Bennetthorpe before coming back to the Dome side of town. There’s a shortcut at 4 miles for anyone who needs to take it.

See you in the week!