Good morning all, forms for this week are now up. Please ensure your name is down if you’re coming to any of the sessions!
Tuesday is another mixed lot.
Those racing a marathon next weekend, I suggest you do:
4 mins @ marathon pace
3 mins @ marathon pace
2 mins @ half marathon pace
1 min @ 10K pace
1 min @ 5K pace
Everyone else will do that block twice, with paces adjusted, so:
4 mins @ 10K pace
3 mins @ 10K pace
2 mins @ 5K pace
1 min @ 3K pace (fast)
1 min @ 3K pace (fast)
4 mins @ 10K pace
3 mins @ 10K pace
2 mins @ 5K pace
1 min @ 3K pace (fast)
1 min @ 3K pace (fast)
All of these are off 75 seconds recoveries and everyone (including marathoners) should probably walk them.
Thursday’s route is M5 (woods and over Pit Top). For those new to the group, a reminder that you can follow that link to the route. This will show you a map of where you’re going.
If you use your mouse (from computer) or finger (phone) to sweep along the elevation plot below the map from left to right, it will show you the direction of travel. If we are ever doing the route in reverse, it’ll be marked as R – in which case, right to left across the elevation plot will be the direction of travel.
See you in the week!