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