Samuel Johnston

17Oct 2017 by Samuel Johnston

Tuesday 17th October Training Sessions

Training

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a pyramid session. (22-25) which will be lead by Caroline are doing a decreasing intervals session. (25-27) which will be lead by Cat are doing a strength session. (27-30) which will be lead by Angela are doing a hills session. (30-33 + 33+) which will be lead by Mary are doing a speed session. (Progression) which will be lead by Gav are doing a hills session.

12Oct 2017 by Samuel Johnston

Thursday 12th October Training Sessions

Training

Good morning all here are tonight’s sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a hills session. 6 x 5 minute repeats with 90 seconds recovery in between each set. (25-27) which will be lead by Cat are doing a 3 mile tempo run. (27-30) which will be lead by Neil are doing 3 x 1 mile repeats . Pace approximately 8.40-9 minute miles with recovery in between each one. (33+) which will be lead by Lucy will be doing a 5km run. (Progression) which will be lead by David are doing a pyramid session. 2 lots of 1,2 and 3 minute intervals with recovery in between. Please can the 30-33 join in with either the 27-30 group or the 33+ groups session for tonight,…

10Oct 2017 by Samuel Johnston

Tuesday 10th October Training Sessions

Training

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a 5 mile run. (22-25) which will be lead by David + Andy are doing an interval session. (25-27) which will be lead by Cat + Angela are doing 200m repeats. (27-30) which will be lead by Caroline are doing a hill session. (30-33 + 33+) which will be lead by Fiona + Mary are doing a recovery run. Approximately 6km, pace 10-12 minute miles. (Progression) which will be lead by Neil are doing an interval session. Thanks all, don’t forget it’s free tea and coffee after the sessions this evening ☕️

05Oct 2017 by Samuel Johnston

Thursday 5th October Training Sessions

Training

Tonight there will be the option of 3 runs.. a 3 mile run a 4 mile run and a 5 mile run. Anyone is welcome to join whichever as there will be a few coaches in each of the groups. As well as this, the progression group will still be following their program. The session which will be lead by Caroline is 2 x 1 mile repeats with recovery in between each one. Thanks all ?

03Oct 2017 by Samuel Johnston

Tuesday 3rd October Training Sessions

Training

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a steady 5 mile run. Loopbacks used if necessary. (22-25) which will be lead by Caroline will be doing 1/2 mile repeats. (25-27) which will be lead by Angela will be doing off road hills near birkdale road. (27-30) which will be lead by Gav are doing hill training. (30-33) which will be lead by Fiona are doing a tempo run. (33+) which will be lead by Suzanne are doing a steady 3-4 mile run. (Progression) which will be lead by Neil are doing a steady warm up, some hill work, and then a warm down.

28Sep 2017 by Samuel Johnston

Thursday 28th September Training Sessions

Training

(Sub 22 + 22-25) which will be lead by Sam + Paul are doing mile repeats - option to take them easier for those racing over the weekend. (25-27) which will be lead by Cat are doing a steady 3 miles with some additional activity for those not racing at the weekend. (27-30) which will be lead by Suzanne are doing a stair session in ropner park. (30-33 + 33+) which will be lead by Gav are doing a steady social run. Just over 5 miles at approximately 11-12 minute mile pace, there will be options for loop backs. (Progression) which will be lead by David are doing a lamppost interval session. With warm up and warm down included. Thanks all ?

26Sep 2017 by Samuel Johnston

Tuesday 26th September Training Sessions

Training

Here are tonight's sessions : (Sub 22) which will be lead by Paul are doing an interval session. (22-25) which will be lead by Lucy and Caroline are doing a steady 7 mile run . 8.30-9 minute pace. (25-27) which will be lead by Cat are doing 400m repeats. (27-30) which will be lead by Gav are doing a pyramid session. (30-33 + 33+) which will be lead by Fiona are doing intervals. (Progression) which will be lead by Helen and Neil are doing some intervals.

23Sep 2017 by Samuel Johnston

Sunday Social Run

Club News

Sunday social run: A few of us are meeting at the club tomorrow morning at 8.30am for an 11-12 mile social run. The pace will be between 9.10-9.30 minute mile pace. If you're up for it then we shall see you there! Thanks ?

21Sep 2017 by Samuel Johnston

Thursday 21st September Training Sessions

Training

Here are tonight's sessions (Sub 22 + 22-25) which will be lead by Sam and Paul are doing interval repeats. (25-27) which will be lead by Steve are doing 5 x 1000m repeats with recovery in between. (27-30) which will be lead by Suzanne are doing a stair session in ropner park, with a warm up and warm down to and from the park. (30-33 + 33+) which will be lead by Gav are doing an Indian file relay session. (Progression) which will be lead by Neil are doing a hills session. Thanks ?

19Sep 2017 by Samuel Johnston

Time trial results

Club News

Well done to all those who took part in tonight's 5km time trial. As always, thank you to the group of volunteers, without your help we couldn't run events like this, so it's much appreciated? Here are the results from tonight's trial, some big course + overall PB's! 1. Paul Johnson 18.52 2. Phil Swash 19.06 3. Tom Day 19.30 4. Jim Wright 22.31 5. Samuel Johnston 22.44 6. Caroline Horton 22.57 7. David Horton 23.19 8. Rach Hall 23.22 9. David Rae 23.27 10. Gary Forster 23.38 11. David Edwards 24.21 12. Rachel Dooris 24.37 13. Richard Whitehouse 24.47 14. Adam Potter 26.29 15. Julia Coleby 27.05 16. Bibi Rogers 27.21 17. Gav Morley 27.57 18. Bev Harvey 28.06 19. Chris Hancock 30.07 20. Kim Hennessy 30.51 21. Claire…