Hi all, forms for next week are now up. Please make sure you put your name down if you’re coming to any of the sessions!
Scully is taking a hill session on Tuesday, the track session (with recommended paces) is as follows:
10 minutes
2 minutes standing rest (everyone)
10 * (30 seconds / 1 minute)
1 minute standing rest (everyone)
5 minutes
Total session should last 33 minutes and look like attached image.
Suggested paces:
10 minute block @target marathon pace for marathoners, everyone else ~target 10K pace
30 second reps @5K race pace for marathon runners, ~1K pace for those not doing marathon
1 minute float “recovery” @marathon pace + 1 minute for marathon runners (e.g. 8 m/m for those doing 7m/m marathon pace), @5K race pace for everyone else
5 minute block @target marathon pace for marathoners, everyone else ~target 10K pace
Thursday’s route is R5 and is about 5.5 miles. See website for full details.
See some of you at Cross Country on Sunday, have a good weekend!