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This week’s sessions (w/c 10th Oct)

Hi all, forms for this week are up! Please remember to sign in if coming.

Tuesday’s session will be a mixed fartlek set at the Rail College, consisting of:
Warm up jog from Hub to the college
Dynamic stretches once there
1 x 8 min + 2 min jog recovery jog
1 x 6 min + 2 min jog recovery,
1 x 4 min + 2 min jog recovery,
1 x 2 min + 90 sec jog recovery.
Cool down jog back to Hub.

If you own a watch with a lap button, then it’s worth familiarising yourself with how to use this for these sessions. Each time you alter your speed (when the whistle blows!) press your lap button. This will allow you to see your splits afterwards, so you can see what pace you’re hitting in each interval (in, for example, Garmin Connect) rather than stopping and starting your watch altogether and missing the recoveries out. Strava subscribers also get to see these splits in detail there.

If you have a Garmin, you can pre-program your watch in advance
(just remember that if we have a rolling start like we did this week, not to start your watch until the first whistle blows or you’ll be all out of sync!)

We will not be offering a social run on Tuesday this week, since interest seems to have petered off a little (both from those in attendance and those leading) while we’re in this block up to Doncaster 10K. You are welcome to jog steadily around / inside the Rail College instead of doing the main set instead.

Thursday’s route is R4, which is around 7.3 miles. It wouldn’t hurt to wear fluorescent clothing when possible, so as not to give traffic an excuse of not seeing you. Head torches aren’t a bad idea either (try not to dazzle each other! 😆)

See you in the week!

September 2022 Newsletter

September’s newsletter is now available for you all to read with all the updates from the month – there’s Mark’s report from the Great North Run, news about Cross Country and your stories of the music you like to run to! Remember to let us know if there’s anything you want including in any future issues!

If you’re registered and logged in you can always find the latest Newsletter on our Newsletter page here.

This week’s sessions (w/c 3rd Oct)

Tuesday’s social run will be with Amanda. It is likely to be about 6 miles, pace to suit.
The interval sessions tomorrow night at the Rail College are 6 x (3 mins off 75 seconds recovery), to be run at 5K race pace.

Thursday’s route is R3 and is around 6.8 miles. There is at least one cut short on this route, please ask your leader in advance if you think you’ll need it.

Please ensure you have your name down if you plan to attend any of the sessions!

See you in the week.

This week’s sessions (w/c 26th Sept)

Hi everyone, forms are up for Tuesday only this week – please ensure that you’re booking on before you come down to save us some time.

Tuesday’s sessions are a 5 mile social with Jo, or the next session in Nick’s 10 week interval plan for Donny 10km.

The session on Tuesday is a 5km Time Trial – this should give everyone a baseline, and from that we can work out exactly what pace you should be running at your 5km and 10km goal race paced intervals. Nick will publish the results and add a suggested pace for both 5km and 10km, hopefully within a few weeks you get a good feel for what this feels like.
Meet at the Dome as usual and take a steady jog down for a short Dynamic warmup prior to starting the TT (4 loops of the Rail College).

Thursday’s session is Aaron’s away run at the Foresters Arms in Adwick le Street. Meet at 6:35pm for a prompt start. Parking is tight, so please car share when possible.

It’s a 10k route with 3 groups:
1. Sub 9 minute mile pace
2. 9-11 minute mile pace
3. Pace to suit and route is slightly shorter. (It doesn’t go on the pit top).

Slight change to the food situation – there will be two options so please let Aaron know what you want.
1. Home made chip butty £2.50
2. Home made pizza from burger and pizza rooms. The pub are doing a deal a pizza and a pint for £9.99. (Note you will need to pre order your pizza before the run so allow a little time to get your order in).

Orders need to be in for Monday night!
Any questions let Aaron know