Thursday 15th November Training Sessions

Training
Good morning here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a hills session. (22-25) which will be lead by Liz are doing  hill drills at newham grange. (25-27) which will be lead by Cat are doing an interval session. 6 x1 minute repeats with recovery.  (27-30) which will be lead by Gav are doing 30s repeats.  (30-33 + 33+) which will be lead by Fiona are doing an all inclusive interval session. Thanks all 🏃
Read More

Thursday 8th November Training Sessions

Training
Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Paul are doing a 10km tempo run. (22-25) which will be lead by Liz are doing a pyramid session. (25-27) which will be lead by Cat are doing hill drills. 8 x 8-12 second hill sprints with recovery.  (27-30) which will be lead by Gav are doing a 10km run. 10-11 minute mile pace.  (30-33) which will be lead by Julia are doing lamppost sprints.  (33+) which will be lead by Helen are doing a hills session.  Thanks all - don’t forget it’s free tea and coffee after the sessions tonight . Biscuit donations always welcome! 🏃🙌
Read More

Tuesday 6th November Training Sessions

Training
Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing 800m repeats.  (22-25) which will be lead by Lucy are doing mile repeats.  (25-27) which will be lead by Cat are doing down the clock intervals. 5,4,3,2,1 with recovery in between.  (27-30) which will be lead by Neil are doing a decreasing interval session. (30-33) which will be lead by Mary are doing a speed session on the cycle path.  (33+) which will be lead by Liz are doing mile repeats.  Thanks 🏃 
Read More

Tuesday 20th November Announcement!

Training
Important: Hi all, due to its popularity in previous years, this year we will be doing another ‘naked’ run. For those that have never done one of these it’s where you run without any technology to tell you how you’re doing for your time! You write down the time you think you’ll complete the course in, and at the end whoever is closest to their predicted time, wins. Simple as that! The course will be an ‘unusual’ distance (no longer than 5 miles) and it won’t be revealed until 10 minutes before we are due to set off. This will take place on TUESDAY 20th November. That’s 2 weeks tomorrow. Hope many of you can attend. 🏃
Read More

Thursday 1st November Training Sessions

Training
Good morning all here are tonight’s sessions.  (Sub 22) which will be lead by Sam are doing a changing hill pyramid session.  (22-25) which will be lead by Lucy are doing an interval session.  (25-27) which will be lead by Cat are doing a 4 mile out and back run with negative splits. (27-30) which will be lead by Caroline are doing a hills session.  (30-33) which will be lead by Gav are doing a lamppost speed session.  (33+) which will be lead by David H are also doing a lamppost interval session. Thanks all - don’t forget , tomorrow social night starts at 7.15pm, if you could arrive for this time that would be great. 🎉🏃
Read More

Christmas Night Out

Club News
CONFIRMED: Our ‘unofficial’ Christmas night out will be on Saturday 15th December in Norton. Timings and meeting points will be announced nearer the time but it would be great to see as many of you there as possible, it’s a great night and we always have a big turnout. All are welcome! 🎉🍺🍾 Our Oub Crawl Club Run will take place 3 days after on Tuesday 18th December.   Thank you
Read More

Tuesday 30th October Training Sessions

Training
Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing 12 x 400m repeats between the half pipe and the steep hill.  (22-25) which will be lead by Liz are doing a lamppost speed session.  (25-27) which will be lead by Cat are doing 6 x 3 minute repeats at the half pipe with 2 minutes recovery in between. (27-30) which will be lead by Gav are doing 4 x 400, 3 x 300 , 2 x 200 , 1 x 100 with active recovery near grangefield school.  (30-33) which will be lead by Suzanne are doing an Indian file relay session.  (33+) which will be lead by David are doing a 1 mile warm up followed by 2 miles tempo and then…
Read More

Tuesday 16th October Training Sessions

Training
Here are tonight’s sessions , don’t forget the car park will more than likely be full tonight so you’ll have to park in Sainsbury’s or the surrounding roads and please try and wear some hi viz now the dark nights are back upon us .. (Sub 22) which will be lead by Sam are doing a 5 mile social/recovery run, pace will be no faster than 8.30 minute miles. (22-25) which will be lead by Lucy are doing a decreasing interval session. (Suitable for those in group 1 not wanting to run a recovery run) (25-27) which will be lead by Cat are doing 8 x 400m repeats, with 400m recovery on the cycle path near grangefield school. (27-30) which will be lead by Liz are doing a lamppost speed…
Read More

Run and Talk

Training
Morning all, Don’t forget tonight there are no formal sessions as it’s our ‘Run and Talk’ session. We do these once or twice a year and it’s to promote and support mental health. There will be a 3 mile and a 5 mile run. I have to stress these are social runs and should not be run at at a fast pace. I would advise to not come tonight if you were planning on running fast as the likelihood is you’ll be on your own. Both runs will have multiple coaches in to keep an eye on things and the 5 mile run will set off 5 minutes before the 3 mile run so that not everyone is setting off at the same time. Afterwards it’s free tea and coffee…
Read More