Club Nights

Hi all, forms for this week are now up. Please put your name down if you’re coming and equally important, please take your name off if you’re not able to make it (particularly for Thursday sessions!!!)

Tuesday will be a mixed fartlek:
5 * 4 min, 1 min recoveries
6 * 1 min, 1 min recoveries

Most will probably want to do the 4 min reps just shy of 5K race pace and then the 1 min reps at 1K pace or harder.

Thursday’s route is R8R (R8 in reverse). This can be found on the website and as a reminder, if you move your finger (from phone) or mouse (from computer) over the elevation plot below the route, it will show you the direction of travel. So in this case, right to left to reverse the route.

Well done to those who raced today!

See you in the week.

Hi all, forms for next week are now up. Please remember to put your name down if you’re coming along, particularly for Thursday – we are busting at the seams with these groups and need to know who will be there so that we can ensure proper cover.

Tuesday’s session will be:
3 * (3 min / 1 min)
4 * (2 min / 1 min)
5 * (1 min / 1 min)
6 * (30 secs / 30 secs)

Roughly 10K pace or just quicker working down to 1K pace at the end.

Thursday’s route is R3 in reverse

Evening everyone, forms for next week are now up. Please make sure you put your name down if you’re coming to any of the sessions, the earlier the better for Thursday.

Tuesday’s session is 20 * (30 seconds / 45 seconds). Would recommend you doing these (particularly once warm) at mile pace or faster with slow jog recoveries (walk or stand if necessary to polarise what you’re doing).

Thursday’s route is new, a slight twist on one or two existing routes. It’s just over 10K, unfortunately there are no short cuts on this one.

Have a good weekend, see you next week!

Hi all, forms for this coming week are now available. As always, please put your name down if you intend to come to any of the sessions.

Tuesday’s intervals are 8 * (3 mins with 2 min recoveries).

Starting at 10K pace working towards 5K pace and beyond in the last couple of reps.

Thursday’s route is R13 and is around 7 miles. There’s a shortcut around half way.

See you in the week!

Hi all, the form for the first run of the New Year is now up! Please put your name down if you’re coming along.

PLEASE NOTE: there’s a possibility (although I think we’ve told them we’ll be there) that the Cycle Hub won’t be open, so please come prepared.

We’ll be doing R5, which is just over 5 miles. A head torch is handy on this one for the section around the Tennis Club.

Hope you’ve all had a good Christmas and enjoy New Year celebrations.

See you Thursday.