Club Nights

Hi everyone, forms for next week are up. Please ensure you’ve put your name down if you’re coming along!!

Mick will take a social run on Tuesday and the interval session will be diagonals on Cantley Park.

Thursday’s route will be M9, which is one of our longer routes (it is at least 7.5 miles, possibly slightly longer due to a small detour we’ll have to take around the closed rail crossing).

There are no shortcuts on this one! Paces for each group may be a little slower depending on the requirements of the group.

As always, we’ll be in the Icebreaker aftewards for anyone fancying a drink after the run.

See you in the week!

The club shop is open again if anyone wants to order a T-shirt or a zip-up training top (hoody).

The link to the club shop is here.

The shop is open until 21st August, after that date all orders will be sent into production. There will be an approximate lead time of 4-6 weeks for delivery.

• T-shirts – the sizing are smaller than expected, we have a a lg and XL at the Hub you can try for size, but generally go one size bigger than you think.
• Hoodies – these have a zip, we have a few in stock at the Hub if you’d like to try for sizing before placing your order.
• Vests – We hold a stock of club vests at the hub (£25), please speak to Julie, Jim or Lynn on a club night.

Afternoon! Forms for the week are up, please remember to put your name down if you’re coming to any of the sessions.

There will be a social on Tuesday with David Langford and hill reps at the Cenotaph for those wanting an interval session.

We’ll be trialling another new route on Thursday, which is around 10K.

Have a good weekend, see you in the week!

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

David Langford is taking a social on Tuesday.

The speedwork session will be a Fartlek on grass at Cantley Park.

Thursday’s route is M4 in reverse and there’s at least one shortcut.

Have a good weekend, see you next week!

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

Tuesday’s offerings are either a 5K time trial or perimeter reps (number variant), both from the Rail College.

It is helpful to know in advance a couple of paces before each of the sessions listed above (and any which involve loops of the Rail College).

Each loop of the college is approximately 1.25km, so when you’re advised to run at or just above your target 5K pace and you don’t actually know what that is, you can divide the minutes you intend to complete the race at by 4 and this will give you the time in which you should complete one full loop of the perimeter.

For example, if you’re looking to run a 30 minute 5K: 30 / 4 = 7 minutes 30 seconds per loop.
20 minute 5K: 20 / 4 = 5 minutes per loop.
For your 10K pace, divide by 8 (or simpler to divide by 4 and then by 2 if you’re calculating on the spot).
For example, 48 minute 10K = 48 / 4 = 12 / 2 = 6 minutes per loop.

If you want to calculate paces so you can keep checking against your watch, then this website is handy.

Enter your time in hours, minutes seconds and the distance of the race.
Then choose ‘per mile’ or ‘per km’, dependent on which you prefer to work in, then click calculate and it’ll tell you your target pace.

There is currently no social on Tuesday, we will update the form if that changes.

We’re going to try a new route on Thursday. It’s approximately 10K.

See you in the week!