Tuesday 26th September Training Sessions

Training
Here are tonight's sessions : (Sub 22) which will be lead by Paul are doing an interval session. (22-25) which will be lead by Lucy and Caroline are doing a steady 7 mile run . 8.30-9 minute pace. (25-27) which will be lead by Cat are doing 400m repeats. (27-30) which will be lead by Gav are doing a pyramid session. (30-33 + 33+) which will be lead by Fiona are doing intervals. (Progression) which will be lead by Helen and Neil are doing some intervals.
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Sunday Social Run

Club News
Sunday social run: A few of us are meeting at the club tomorrow morning at 8.30am for an 11-12 mile social run. The pace will be between 9.10-9.30 minute mile pace. If you're up for it then we shall see you there! Thanks ๐Ÿƒ
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Thursday 21st September Training Sessions

Training
Here are tonight's sessions (Sub 22 + 22-25) which will be lead by Sam and Paul are doing interval repeats. (25-27) which will be lead by Steve are doing 5 x 1000m repeats with recovery in between. (27-30) which will be lead by Suzanne are doing a stair session in ropner park, with a warm up and warm down to and from the park. (30-33 + 33+) which will be lead by Gav are doing an Indian file relay session. (Progression) which will be lead by Neil are doing a hills session. Thanks ๐Ÿƒ
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Time trial results

Club News
Well done to all those who took part in tonight's 5km time trial. As always, thank you to the group of volunteers, without your help we couldn't run events like this, so it's much appreciated๐Ÿ‘ Here are the results from tonight's trial, some big course + overall PB's! 1. Paul Johnson 18.52 2. Phil Swash 19.06 3. Tom Day 19.30 4. Jim Wright 22.31 5. Samuel Johnston 22.44 6. Caroline Horton 22.57 7. David Horton 23.19 8. Rach Hall 23.22 9. David Rae 23.27 10. Gary Forster 23.38 11. David Edwards 24.21 12. Rachel Dooris 24.37 13. Richard Whitehouse 24.47 14. Adam Potter 26.29 15. Julia Coleby 27.05 16. Bibi Rogers 27.21 17. Gav Morley 27.57 18. Bev Harvey 28.06 19. Chris Hancock 30.07 20. Kim Hennessy 30.51 21. Claire…
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Tuesday 19th September – Time Trial

Training
A reminder that tonight there are no sessions at the club. Instead it's our 5km time trial at ropner park. If you could please try and get to the bandstand for 6.20/6.25pm so we can get started quickly. No fees are required for tonight. The route is 3 large laps of the park, after your third lap you'll run on to the grass area where the finish line will be. Once you cross the finish line your time will be shouted out. Remember this time and walk over to the people with the clipboards who will record your name and time. Results will be posted tonight. Thanks all and good luck ๐Ÿƒ
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Tomorrow’s 5km time trial

Club News
For anyone doing the 5km time trial tomorrow night who wants do a bit of a warm up/warm down before and after.. Sam will be at the clubhouse from 6pm and running down to the park. Pace will be between 9-10 minute miles, and it will be the same pace on the way back. If anyone's interested please try and get to the club for no later than 6.05pm so we can get to the park in good time. Thanks ๐Ÿƒ
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Thursday 14th September Training Sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Liz are doing a hills session. 6 x 5 minutes with 2 minutes recovery in between each set. (25-27) which will be lead by Steve are doing a 5 mile tempo run. (27-30, 30-33, 33+) which will be lead by Sam are doing a track session. 10,8,6,4,2 and 1 minute intervals. (Progression) which will be lead by Helen are doing a progression run. Warm up, 10 minutes steady, 10 minutes 5km pace.
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5km Time Trial

Club News
On Tuesday 19th September we will be having a club 5km time trial in ropner park. There will be no other sessions available this night and we will be meeting in the park. If you could all try and get to the bandstand for 6.20/6.25pm please so we can get started fairly quickly as the nights are drawing in quicker! Like our previous trials this is a free event. As always volunteers would be welcome if you'd rather help out/not take part. If you'd like to help out then please let us know! Thanks all ๐Ÿƒ
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Tuesday 12th September Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a 10km tempo run. First 5km will be a steady pace and then the 2nd 5km can be run at any pace you wish to run at, loopbacks will be used if necessary. (22-25) which will be lead by Liz are doing a hills session. (25-27) which will be lead by Steve are doing 2 x 1200m repeats + 4 x 800m repeats with 2 minutes recovery in between each repeat. (27-30) which will be lead by Lucy are doing a 5 mile run. Pace will be 9.30-10 minute miles, loop backs enforced if necessary. (30-33 + 33+) which will be lead by Fiona are doing a 4-5 recovery run. Pace between 11-12 minute miles, again…
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Thursday 7th September Training Sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Liz and Sam are doing a 30 minute interval session in the park. 10 minutes at half marathon pace, 10 minutes at 10km pace and 10 minutes at 5km pace, recovery in between each set. (25-27) which will be lead by Cat are doing 400m repeats. (27-30) which will be lead by Steve are doing hill repeats. (30-33 + 33+) which will be lead by Fiona are doing 4-5 mile run with loopbacks. Pace to be no slower than 12 min miles please. (Progression) which will be lead by Helen and Michelle are doing a 5km run. Thanks all ๐Ÿƒ
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