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Hi all, form for this week is now up! Please make sure your name is down if you’re coming.

The track session on Tuesday is 16 * (1 min / 1 min). These efforts should be North of your target 5K race pace. Slow jog recovery on this one.

No plan for a social on Tuesday at the moment, will update if someone offers.

Don’t forget that we’re away on Thursday for Mark’s thing.

See you in the week!

Evening all, forms for this week are now up! Please make sure that you are putting your name down if you intend to come to any of the sessions.

No social planned as yet for Tuesday. Will update the form should one be made available.

The track session on Tuesday is as follows:
6 x (3 mins / 90 second recoveries). The efforts should be alternating between 10K and 5K paces.
6 x (90 seconds / 90 seconds). The efforts this time should be alternating between 5K and 3K paces.

You will need to be disciplined with this one, learn to dial into your race paces, otherwise you may overcook it early and spend the rest of the session moaning at Scully (who is taking the session 🤣😂🤣).

Thursday’s route is M4R (M4, in Reverse)!

Have a good week!

Evening all, form for Tuesday is now up – please make sure your name is down if you’re coming along!

Thursday we are AWAY. It’s Ben’s away run, if you would like a chip butty then I would make sure you get on that ASAP in this post in the FB group.

These runs are always great fun and a brilliant way to explore the area!

Tuesday’s session is a mixed bag.

First part is as follows (these should be controlled efforts, NOT sprints):
10 x 1 min / 1 min recovery. ^5K pace and above
10 x 30 sec / 1 min recovery. ^5K pace and above

Those who are running Edinburgh should then call it a day (if not after the 1 min reps).

The rest of us will finish with a cherry on top (1K @ 10K pace).

If you are racing at Scunthorpe or anywhere else, then obviously take this session a bit easier and as always, back off / call it early if you need to.

See you in the week!

Afternoon all, forms are now up for this week. As always, please remember to put your name down if you’re coming.

Don’t forget this Tuesday is the Rother Valley Relays and that a good number of us will be there. The first race goes off at 18:30, if you’re in the first leg you need to be there earlier obviously, to get your number pinned on, pick up your baton, and learn the instructions for handover.
Really, the earlier everyone can be there the better, particularly if the weather is good – things are more relaxed that way. We will have the race gazebo and flag up, so once you’re parked up (free parking), follow everyone else into the park and you’ll find us.

For those left behind, Mark is going to put a track session on and Jo will do a social at G5 pace for anyone who wants to do that. The track session will be:
10 * 2 min / 1 min recovery followed by 10 * 30 seconds / 1 min recovery

These should both be at or North of your target 5K race pace (the shorter reps slightly Northerer 😅)

Thursday’s route is one of the new ones from last year. It’s about 6.7 miles and there are no shortcuts (well, there’s one, but it only cuts off about .5 miles I think).
You can have a gander here.

See you in the week!