Christmas Night Out

Club News
CONFIRMED: Our ‘unofficial’ Christmas night out will be on Saturday 15th December in Norton. Timings and meeting points will be announced nearer the time but it would be great to see as many of you there as possible, it’s a great night and we always have a big turnout. All are welcome! 🎉🍺🍾 Our Oub Crawl Club Run will take place 3 days after on Tuesday 18th December.   Thank you
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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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Tuesday 16th October Training Sessions

Training
Here are tonight’s sessions , don’t forget the car park will more than likely be full tonight so you’ll have to park in Sainsbury’s or the surrounding roads and please try and wear some hi viz now the dark nights are back upon us .. (Sub 22) which will be lead by Sam are doing a 5 mile social/recovery run, pace will be no faster than 8.30 minute miles. (22-25) which will be lead by Lucy are doing a decreasing interval session. (Suitable for those in group 1 not wanting to run a recovery run) (25-27) which will be lead by Cat are doing 8 x 400m repeats, with 400m recovery on the cycle path near grangefield school. (27-30) which will be lead by Liz are doing a lamppost speed…
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Run and Talk

Training
Morning all, Don’t forget tonight there are no formal sessions as it’s our ‘Run and Talk’ session. We do these once or twice a year and it’s to promote and support mental health. There will be a 3 mile and a 5 mile run. I have to stress these are social runs and should not be run at at a fast pace. I would advise to not come tonight if you were planning on running fast as the likelihood is you’ll be on your own. Both runs will have multiple coaches in to keep an eye on things and the 5 mile run will set off 5 minutes before the 3 mile run so that not everyone is setting off at the same time. Afterwards it’s free tea and coffee…
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Tuesday 9th October 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 Lucy are doing 200m repeats. (25-27) which will be lead by Cat are doing 5 x 3 minute repeats, 1 minute recovery. (27-30) which will be lead by Suzanne are doing 6,4,2 minute intervals.  (30-33) which will be lead by Lynda are doing hill repeats off birkdale road.  (33+) which will be lead by Neil are doing an interval session.  Thanks 🏃
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Thursday’s Run and Talk Session

Training
Quick Announcement : As I mentioned at the club last week, this Thursday we will be having our ‘Run and Talk’ session. This is to support World Mental Health Day. There will be no formal sessions, instead we have a 3 mile run and a 5 mile run. All paces welcome in either run. They are social runs so can be run at any pace. Our free tea and coffee nights will be starting up again, starting Thursday straight after the run and talk sessions. So if you can, please stay back and have a drink ☕️ All door money for this week will also be donated to the charity MIND. Thanks all 🏃
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Thursday 4th October Training Sessions

Training
Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing mile repeats. 1 mile as a jog to know the route followed by 3 at pace. (22-25) which will be lead by Lucy are doing 800m repeats.  (25-27) which will be lead by Cat are doing intervals. 10 x 30 second repeats with 90 second recoveries.  (27-30) which will be lead by Gav are doing 30 second repeats.  (30-33) which will be lead by Mary are doing a hills session.  (33+) which will be lead by Lynda are doing a speed session.  Don’t forget tickets are on sale for the social night. Friday 2nd November - £5 a ticket. Thanks 
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Tuesday 2nd October Training Sessions

Training
Here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing 800m repeats x 6.  (22-25) which will be lead by Lucy are doing a fartlek session.  (25-27) which will be lead by Cat are doing a 5 mile out and back run with negative splits.  (27-30) which will be lead by Neil are doing a stair session in ropner park with some Indian file relay too.  (30-33) which will be lead by Suzanne are doing a 5 mile run at 10.30-11 minute mile pace.  (33+) which will be lead by Fiona are doing a hills session.  Thanks 🏃
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Thursday 27th September Training Sessions

Training
Good morning here are tonight’s sessions: (Sub 22 + 22-25) which will be lead by Liz are doing an interval session.  (25-27) which will be lead by Cat are doing a hills session off road in Newham Grange.  (27-30) which will be lead by Gav are doing mile repeats. (30-33) which will be lead by Mary are doing an interval session.  (33+) which will be lead by David are doing an Indian file relay session.  Thanks 
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