Good morning all here are tonight’s sessions:
(Sub 22) which will be lead by Phil are doing 2 x 5 minutes of hill work at the half pipe, 2 x 5 minutes of Indian file relay. And then some interval repeats. 30 seconds run out with a minute to get back, 1 minute run out with 2 minutes to get back, and then a 2 minute run out with 3 minutes to get back.
(22-25) which will be lead by Sam + Lucy are doing a social 6.5 mile run. Pace will be between 8.30-8.50 minute mile. No faster or slower than this.
(25-27) which will be lead by Cat are doing mile repeats at Victoria Avenue.
(27-30) which will be lead by Helen are doing an interval session. 4 minutes hard running with 2 minute recoveries.
(30-33 + 33+) which will be lead by Fiona are doing intervals on the cycle path as part of the 5-10km improvement plan.
Don’t forget after the sessions tonight it’s free tea+coffee ☕️. As always, biscuit donations are welcome!