Author: Samuel Johnston

Tonight’s sessions are again cancelled due to the weather! ❄

Tonight’s sessions are cancelled due to the weather! Thanks all

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a hills session at the half pipe. (22-25) which will be lead by Caroline + Lucy are doing a tempo run. (25-27) which will be lead by Cat are doing 10 x 30 seconds hard on the cycle path. (27-30) which will be lead Gav are doing some speed training, 4 x 400m, 3 x 300m, 2 x 200m , 1 x 100m with same distance recovery. (30-33) which will be lead by Suzanne are doing a hills session. Could the remaining groups that do not have a session either join in with Gav’s or Suzanne’s please. They are both all inclusive so you’ll be able to manage them no problem.

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a speed session. (22-25) which will be lead by Caroline are doing 6 x 800m repeats. (25-27) which will be lead by Cat are doing a hills session at birkdale road. (27-30) which will be lead by Angela are doing hills at the half pipe. (30-33) which will be lead by Suzanne + Mary are doing a speed session. (33+ + Progression) which will be lead by Lucy are doing mile repeats. Thanks all - don’t forget it’s free tea and coffee after the sessions tonight as well. ??

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a 2 x 2 mile Indian file relay session. (22-25) which will be lead by Caroline are doing long hills. (25-27) which will be lead by Angela are doing a 1.5 mile easy run followed by 2.5 mile tempo followed by an easy mile. (27-30) which will be lead by Liz are doing a speed session. (30-33) which will be lead by Gav are doing mile repeats. (33+ + Progression) which will be lead by Suzanne are doing a 3 mile social run with loopbacks. Thanks all ?

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Phil are doing 20 x 1 minute repeats. (22-25) which will be lead by Lucy are doing a 4,3,2 x 3 session. (25-27) which will be lead by Cat 3 x 50m strides, 8 x 1km at target 10km pace. (27-30) which will be lead by Angela are doing mile repeats. The remaining groups will be lead by Fiona who are doing a hills session. Thanks all ?

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a hills session in Hartburn. (22-25) which will be lead by Caroline & Lucy are doing mile repeats. (25-27) which will be lead by Cat are doing an easy 2 miles, followed by 5 x 4 minute repeats at 5km pace on the cycle path. (27-30) which will be lead by Neil & Liz are doing a hills session at elm tree. 6 x 4 minute repeats with half recovery in between each rep. (30-33) which will be lead by Suzanne are doing a speed session. (33+ + Progression) which will be lead by Gav are doing a hills session near Oxbridge roundabout. Lots of hills on offer tonight in preparation for the Flatts…

Good morning all here are tonights sessions: (Sub 22) which will be lead by Phil are doing a speed session. (22-25) which will be lead by Caroline are doing a pyramid session. (25-27) which will be lead by Cat are doing 2 miles easy, 2 miles tempo and then another mile easy. (27-30) which will be lead by Neil are doing a pyramid session. (30-33) which will be lead by Fiona are doing a tempo run. (33+ + Progression) which will be lead by Suzanne are doing an interval session. Thanks all - as you’re probably all aware there’s a bit of snow forecast for this morning, fingers crossed it’s not too much as if it’s a significant amount we may be forced to cancel the sessions, if that’s the…

Good morning all, Tonight there will the choice of 3 runs. A 1 mile run, a 3 mile run and a 5 mile run. All of these are social runs so please choose which one you’d like to go in. As we are having free tea and coffee afterwards, there will be a minimum pace guideline on the 3 and 5 mile run. The minimum pace required to join in with the 5 mile run will be 11.30 minute mile pace. The minimum pace required to join in with the 3 mile run will be 12.30 minute mile pace. The 1 mile run will be suitable for all paces. This has been done to ensure that all groups can get back to the club in good time. There will be…

Good afternoon everyone here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a progression mile repeats session. (22-25) which will be lead by Caroline are doing an interval session. (25-27) which will be lead by Cat are doing 6 x 1200m repeats. (27-30) which will be lead by Angela are also doing a speed session. (30-33 + 33+) which will be lead by Lucy are doing an interval session. (Progression) which will be lead by Gavin are doing a speedplay session. Thanks all ?