Tuesday 19 November training sessions

Training
Morning Striders, here are tonight's sessions:    Sub 22, led by Tom are doing fartlek. 22-25 + 25-27, led by Liz are doing a lamppost speed session. 27-30, led by Angela are doing hills 6 minutes x4 with 90s rest.  30-33, led by Suzanne are doing 5 x 1k repeats.       33+, led by Anna are doing an out and back (faster) run. The door will be covered by Tom D and Michael B.
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Thursday 14 November training sessions

Training
Morning all, here are tonight's sessions:    Sub 22, led by Sam are doing a speed session. 22-25, led by Lucy are doing hills 4 x5 mins.       25-27, led by Cat are doing hills.       27-30, led by Angela are doing 400m repeats x10, 60s standing recovery.       30-33, led by Julia are doing a circular route with hill repeats. 33+, led by Anna are doing walk, jog, sprint triangle. The door will be covered by David E and Colin F Happy running 🏃‍♀️🏃‍♂️
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Tuesday 12 November training sessions

Training
Morning all, here are tonight's sessions:    Sub 22, led by Paul J are doing 10k tempo run - first 5k easy paced.       22-25, led by Lucy are doing decreasing intervals.       25-27, led by Cat are doing 400m intervals.       27-30, led by Angela are doing tempo run.       30-33, led by Suzanne are doing Out and back (faster) run.       33+, led by Helen are doing 5 x 1k reps - 3 at effort & 2 steady. Happy running 🏃‍♀️🏃‍♂️
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Thursday 7 November training sessions

Training
Morning Striders, here are tonight's sessions: Sub 22, led by Paul J are doing 'Jo Pavey' Hills. 22-25, led by Liz are doing Fartlek. 25-27, led by Cat are doing a strength session. 27-30, led by Angela are doing Negative splits run. 30-33, led by Julia are doing 3 mins threshold, 60 seconds recovery, (x8). 33+, led by Helen are doing 4 sets of 2 minuets flat and 2 minuets hills. The door will be covered by Suzanne B and Martin G. Happy running 🏃‍♀️🏃‍♂️
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Halloween run tonight

Training
Tonight’s our Halloween run so no formal sessions. 🎃👻 It’s all inclusive with a few challenges along the way. A great way to have some fun with people you don’t usually get to train with. There’s a prize for the best fancy dress so let’s see your best zombies, witches, ghosts...  It’s also a tea/coffee night so please stop back for a brew after. Any donations of spooky biscuits or cakes would be welcome. And don’t forget to bring your own cup if you can. The waste produced by throw away cups is really scary!
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Tuesday 29 October training sessions

Training
Morning Striders, here are tonight's sessions: Sub 22, led by Sam are doing 800m repeats. 22-25, led by Liz are doing mile repeats. 25-27, led by Cat are doing a tempo run - progression run. 27-30, led by Angela are doing mile repeats x 3. 30-33, led by Helen are doing pyramid Intervals. 33+, led by Anna are doing meet and retreat. The door will be covered by Claire T and Phil S
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Thursday 24 October training sessions

Training
Morning Striders, here are tonight's sessions:  Sub 22 + 22-25, led by Sam are doing repeats at the Avenue. 25-27, led by Cat are doing hills.       27-30, led by Angela are doing up the clock.       30-33, led by Suzanne are doing Run 7 walk 3 for 4 miles (strictly walking on the 3 mins).       33+, led by Helen are doing hills. The door will be covered by Sarah W and Lee B. It’s tea and coffee night so please stop back for a brew if you can. Why not bring your own cup along to reduce waste?  Don’t forget that hi-viz now it’s dark nights. Happy running 🏃‍♀️🏃‍♂️
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Tuesday 22 October training sessions

Training
Morning Striders, here are tonight's sessions:    Sub 22, led by Jamie are doing Gerschler Fartlek. 22-25, led by Lucy are doing long hills. 25-27, led by Cat are doing 800, 400, 200, 100, 50 x2.       27-30, led by Angela are doing A social run 4 mile.       30-33, led by Fiona are doing hills.       33+, led by Anna are doing a recovery/social run. The door will be covered by Janice L and Sandra S. Happy running 🏃‍♀️🏃‍♂️
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Thursday 17 October training sessions

Training
Morning all, here are tonight's sessions:    Sub 22, led by Paul J are doing 10k with 1 minute fast 1 minute slow.       22-25, led by Lucy are doing Indian File mile repeats.       25-27 + 27-30, led by Cat are doing a mixed session: domes and dishes, ladders etc. 30-33, led by Helen are doing Intervals. 33+, led by Julia are doing Intervals. The door will be covered by Tony G and Finlay P. Please wear hi-viz now it’s dark nights. Happy running 🏃‍♀️🏃‍♂️
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Thursday 15 October training sessions

Training
Morning Striders, here are tonight's sessions:    Sub 22, led by Jamie are doing alternating mile repeats / hills.     22-25, led by Liz are doing 4,3,2,1 x 2. 25-27, led by Cat are doing cross country training: tempo hills. 27-30, led by Angela are doing Indian file .       30-33, led by Fiona are doing a circular route with hill repeats.       33+, led by Suzanne are doing a recovery run. The door will be covered by Gail R and Angela S. It’s tea and coffee night so please stop back for a brew if you can. Any biscuit donations are welcome. Please bring your own cup to cut down on waste. It’s the final chance to get tickets for Friday’s quiz and pizza…
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