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 🏃
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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! 🏃🙌
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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 🏃 
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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. 🏃
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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. 🎉🏃
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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…
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Thursday 25 October training sessions

Training
Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights. It’s parents evening at the college tonight so the car park may be busier. Sub 22 + 22-25 which will be led by Liz and Caroline, are doing hills (half pipe and steep hill mix) 25-27 which will be led by Cat, are doing intervals: up the clock 1, 2, 3, 4, 5 mins with 90s rest x 2 with 6 mins recovery between sets.   27-30 which will be led by Suzanne, are doing mile repeats.   30-33 which will be led by Lucy, are doing an intervals session.   33+ which will be led by David H, are doing a pyramid Session. Happy running 🏃‍♀️🏃‍♂️
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Tuesday 23rd October training sessions

Training
Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights... showing off those Scarborough 10k t-shirts would be perfect for those who ran. 😊 Sub 22 which will be led by Caroline, are doing 400m repeats. 22-25 which will be led by David H, are doing pyramid session 1,2,3,4,5,4,3,2,1. 25-27 which will be led by Cat, are doing a tempo run 1.5 mile warm, 2.5 mile tempo, 1 mile cool down. 27-30 which will be led by Suzanne, are doing 4(ish) miles with negative splits. 30-33 which will be led by Fiona, are doing hills at Oxbridge roundabout. 33+ which will be led by Lynda, are doing hills. Happy running 🏃‍♀️🏃‍♂️
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Thursday 18 October training sessions

Training
Good morning all, Here are tonight's sessions and please remember to wear hi-viz now we’re into the dark nights: Sub 22 which will be led by Paul J, are doing fartlek.   22-25 which will be led by Liz, are doing Indian file .   25-27 which will be led by Cat are doing hills on Birkdale Road - 2 x 6 reps, aim to get faster within each set.   27-30 which will be led by Gavin, are doing hills.   30-33 which will be led by Fiona, are doing a circular route (4ish miles) with varying speeds.   33+ which will be led by Dave E, are doing 2x1 mile repeats at 5k pace. Happy running 🏃‍♀️🏃‍♂️ 
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