Tuesday 11th December training sessions

Training
Good morning all, Tonight we have three options: A speed session, at the club, which will be lead by Sam and Julia. A hills session, at the club, which will be lead by Suzanne and Zoe. A headtorch run - please meet outside Ropner Park main gates at 6:25 for a 6:30 start. A headtorch and hi-viz must be worn. Usual £1 subs apply. See Helen’s post for more details. All sessions are all-inclusive. Happy running 🏃‍♀️🏃‍♂️
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Thursday 6 December training sessions

Training
Good morning all, here are tonight's sessions: Sub 22 which will be led by Paul, are doing hills - near Ropner Park.   22-25 which will be led by Caroline, are doing hills.   25-27 which will be led by Cat, are doing a tempo run. 27-30 which will be led by Liz, are doing Indian file. 30-33 which will be led by Zoe, are doing a flying 30’s interval session at Hartburn cycle path. 33+ which will be led by David H, are doing hills. Happy running 🏃‍♀️🏃‍♂️
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Tuesday 4th December training sessions

Training
Good morning everyone here are tonight's sessions: Sub 22 which will be led by Sam, are doing an alternating speed session. 22-25 which will be led by Liz, are doing mile repeats with a surprise. 25-27 which will be led by Cat, are doing hills. 27-30 which will be led by Gavin, are doing a social run. 30-33 which will be led by Fiona, are doing a hills session with short bursts at 5km pace. 33+ which will be led by Suzanne, are doing Run / Walk. See you all tonight 🏃‍♂️🏃‍♀️
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Thursday 29 November training sessions

Training
Good morning everyone, Here are tonight's sessions: Sub 22 which will be led by Sam, are doing 6 x 800m.   22-25 which will be led by Suzanne, are doing a pyramid speed session .   25-27 which will be led by Cat, are doing 3 x 1 mile repeats.   27-30 which will be led by Angela, are doing a 5 mile tempo.   30-33 which will be led by Zoe, are doing a lamppost intervals session.   33+ which will be led by Dave E, are doing intervals. Happy running 🏃‍♀️🏃‍♂️ 
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Tuesday 27th November training sessions

Training
Good morning all, Here are tonight's sessions: Sub 22 which will be led by Liz, are doing a pyramid session (1,2,3,4,5,4,3,2,1 minuets with active recovery).   22-25 which will be led by David H, are doing decreasing intervals.   25-27 which will be led by Cat, are doing a tempo run. 27-30 which will be led by Suzanne, are doing a hills session.   30-33 which will be led by Fiona, are doing hills session.   33+ which will be led by Lucy, are also doing a hills session on the half pipe.  Happy running 🏃‍♀️🏃‍♂️
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Thursday 22nd November Training Sessions

Training
Good morning all here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing mile repeats. 1 mile warm up, 3 miles at pace, 1 mile warm down. (22-25) which will be lead by Liz are doing 400m repeats. (25-27) which will be lead by Cat are doing a hills session.  (27-30) which will be lead by Gav are doing a mile repeats session. (30-33) which will be lead by Neil are doing 5 x 4 minute repeats on a hill.  (33+) which will be lead by Suzanne are doing a sprint session on the cycle path.  Thanks all - don’t forget it’s the AGM after the sessions tonight please make every effort to attend 🏃👍
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Naked Run Results

Training
Well whilst the weather deterred some, we still had a hardy group of runners out completing our naked run. I would like to start by thanking our GREAT volunteers who gave up their time to make tonight’s event happen so please join me in thanking them for their efforts!!  The results are in and it’s a big well done to Paula Newton who took the gold medal 🥇 who was only an impressive 6 seconds slower than her predicted time. She was closely followed by Becky Stout who finished second🥈 and was 9 seconds faster than her time. Third place 🥉 went to Kristian Allen who was an impressive 11 seconds slower than his predicted time.  The top 3 females were :  Paula Newton - 6 seconds  Becky Stout -…
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Tuesday 20th November ‘Naked Run’

Training
Good morning, Don’t forget there are no official sessions tonight . It’s our ‘naked run’.  Can those who have kindly volunteered please get there for around 6.15pm!  The route will be revealed tonight along with instructions, please please familiarise yourself with the route. It’s very straight forward and there will be marshals in key points however it is up to yourself as well to make sure you’re going the right way.  It will work like the Parkrun - you’ll get a finish position, you’ll then make your way over to one of our volunteers . Let them know your finish position and then we can put the correct time next to your name 👍 Whilst I won’t reveal the distance I can tell you it’s longer than 5km but shorter…
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Thursday 15th November 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 Liz are doing  hill drills at newham grange. (25-27) which will be lead by Cat are doing an interval session. 6 x1 minute repeats with recovery.  (27-30) which will be lead by Gav are doing 30s repeats.  (30-33 + 33+) which will be lead by Fiona are doing an all inclusive interval session. Thanks all 🏃
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Thursday 8th November Training Sessions

Training
Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Paul are doing a 10km tempo run. (22-25) which will be lead by Liz are doing a pyramid session. (25-27) which will be lead by Cat are doing hill drills. 8 x 8-12 second hill sprints with recovery.  (27-30) which will be lead by Gav are doing a 10km run. 10-11 minute mile pace.  (30-33) which will be lead by Julia are doing lamppost sprints.  (33+) which will be lead by Helen are doing a hills session.  Thanks all - don’t forget it’s free tea and coffee after the sessions tonight . Biscuit donations always welcome! 🏃🙌
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