Club Nights

Evening everyone! The forms for next week are now up, please make sure that you are putting your name down if you’re coming to any of the sessions.

We received a number of messages last week the night before Thursday’s session from people saying they couldn’t book because the groups were full. If you know you’re definitely coming to these sessions, please get your name down early so that we have plenty of time to make arrangements to ensure that you can run with us.

A reminder also on etiquette – you MUST run to the pace of the group, which is set by the leader and not you.
Sometimes that pace will be faster than advertised, sometimes slower – the leader will manage this based on how everyone else is coping in the group.
Generally speaking, if you are in front of the leader, you are in the wrong place and you should put yourself on the naughty step by jogging (not stopping and waiting) to the BACK of the group. You should be regularly checking your placement within the group and adjusting your own pace accordingly.

Remember that these Thursday nights are social runs. The paces are set as a guideline so that everyone in your group has a reasonable expectation of how quickly they need to run and so that they are not left clinging on at the back because someone’s decided that’s the night they want to treat it like a time trial!

On Tuesday, David L will take a social run.

The track session is ~1km repeats. Suggested reps:
G1 / G2 marathoners: x 8
G2 / G3, those on otherwise high volume: x 7

Minimum: x 5
each with 1 min rest.

Juniors:
3 * (1K, 600m, 400m)
5 * 200m

Thursday’s route is new and is about 6.5 miles. There is a shortcut back down Bawtry Road, which will bring it to about 4 miles.

See you in the week!

Hi everyone, the forms for this week are now up!
Please ensure that you’re putting your name down if you’re coming along. This is very important, as it helps (amongst many other things) us provision leaders properly so that we have appropriate cover for the number of people running in each group.

Tuesday’s work on the track will be reducing / increasing repeats (down in length, up in intensity).

Track etiquette / discipline should be followed on this one, because people will be crossing over at certain points – avoid bunching up in anything but pairs and leave distance between yourself and the turning points.

The basic set (all with 60 second recoveries) is:

• ~ 2km (2 full laps)
• ~ 1km (1 full lap)
• ~ 600m (from the start/stop point, round the top loop, back to start/stop point)
• ~ 400m (from the start/stop point, cut across the track on the second turning, back to start/stop point)
• ~ 200m (from the start/stop point, cut across the track on the first turning, back to start/stop point)

Suggested combinations for these are as follows:

• G1 / G2 marathoners, 2 full sets.
• G2 / G3 / G4 / G5, 1 full set then the same again but without 2km rep.
• Lower G3 / G4 / G5 / beginners / those on low weekly mileage, 1 full set then the same but without the 2k and 1k reps.

Remember that you can use your lap button on your watch (if you have one) at the end of each rep to split them up (vs. just using the start / stop button).
This also begins a timer in most cases, which you can use to monitor how long you have left to rest.
Ensure that you are taking the rests – many people are still not doing this. If you can’t access this information from your watch, pair up with someone who can.

You must be fit and well before undertaking these sessions, they are hard workouts.
If at any point you feel unwell, then you should ease off and / or drop out – live to fight another day!

Thursday’s route is R9.

G1 will most likely do a different route this week (please bring a headtorch).

Good luck to all racing at Wombwell tomorrow.

See you in the week!

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!