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,…
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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 ☕️
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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 🏃
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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.
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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 🏃
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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.
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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 🏃
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Tuesday 19th September – Time Trial

Training
A reminder that tonight there are no sessions at the club. Instead it's our 5km time trial at ropner park. If you could please try and get to the bandstand for 6.20/6.25pm so we can get started quickly. No fees are required for tonight. The route is 3 large laps of the park, after your third lap you'll run on to the grass area where the finish line will be. Once you cross the finish line your time will be shouted out. Remember this time and walk over to the people with the clipboards who will record your name and time. Results will be posted tonight. Thanks all and good luck 🏃
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Thursday 14th September Training Sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Liz are doing a hills session. 6 x 5 minutes with 2 minutes recovery in between each set. (25-27) which will be lead by Steve are doing a 5 mile tempo run. (27-30, 30-33, 33+) which will be lead by Sam are doing a track session. 10,8,6,4,2 and 1 minute intervals. (Progression) which will be lead by Helen are doing a progression run. Warm up, 10 minutes steady, 10 minutes 5km pace.
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Tuesday 12th September Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a 10km tempo run. First 5km will be a steady pace and then the 2nd 5km can be run at any pace you wish to run at, loopbacks will be used if necessary. (22-25) which will be lead by Liz are doing a hills session. (25-27) which will be lead by Steve are doing 2 x 1200m repeats + 4 x 800m repeats with 2 minutes recovery in between each repeat. (27-30) which will be lead by Lucy are doing a 5 mile run. Pace will be 9.30-10 minute miles, loop backs enforced if necessary. (30-33 + 33+) which will be lead by Fiona are doing a 4-5 recovery run. Pace between 11-12 minute miles, again…
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