tuesday 23rd may training sessions

Training
Good morning all here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Liz + Paul are doing 400m repeats on the track. (25-27) which will be lead by Angela + Steve are doing a 10km social run. (27-30) which will be lead by Mary are doing hills. 6 x 5 minute repeats with 2 minutes recovery in between. (30-33) which will be lead by Fiona are doing a tempo run at 12,11 and then 10 minute mile pace. (Please bring a watch if you have one!) (33+) which will be lead by Ian are doing a 7km run at 45 minute 5km pace. It's free tea night tonight after the sessions, biscuit donations welcome as always! It's quite warm out there today so would be advisable…
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Thursday 18th May training sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing a 3,2,1 minute interval session x 4. 1 minute recovery between each interval, and 2 minute recovery between each set. (22-25) which will be lead by Lucy are doing mile repeats. 4 x 1 mile at 7.25-7.50 pace. 90 seconds recovery in between each repeat. (25-27 + 27-30) which will be lead by Cat are doing 400m repeats on the cycle path. (30-33 + 33+) which will be lead by Helen are doing a track session. Thanks all 🏃
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Tuesday 16th May training sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a stair climb session. 3 x 9 minutes with 3 minutes recovery in between each set. Steady warm up/down to and from the park. (25-27) which will be lead by Angela are doing a hills session at the half pipe. (27-30) which will be lead by Mary are doing a pyramid session. (30-33) which will be lead by Fiona are doing a 5km run. Half trail half road. (33+) which will be lead by Helen are doing a hills session in Newham Grange Park. Thanks all 🏃
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Thursday 11th May training sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a tempo run. (22-25) which will be lead by Lucy are doing a 6 mile tempo run. (25-27) which will be lead by Angela are doing a strength session. (27-30) which will be lead by Caroline are doing a hills session. (30-33 + 33+) which will be lead by Sam are doing a paired mile repeats session in ropner park. Steady warm up of 11-12 minute mile pace to the park, followed by the session and then a steady warm down of a similar pace. (I have recruited some of my friends from groups 1 and 2 to help me out with this session!) It's free tea and coffee after the sessions tonight .. as always…
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Tuesday 9th May training sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Paul + Sam are doing a hills session. (25-27) which will be lead by Cat are doing 200m intervals on the track (27-30) which will be lead by Mary are doing an out and back run. (30-33 + 33+) which will be lead by Ian are doing circuit training. Don't forget, Helen and Fiona are heading off to Seaton to do a sand dunes session , helen has posted the details of this in the closed group on Facebook, and on the website if you're interested 😃👍 Thanks 🏃
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Thursday 4th May Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Phil are running to Billingham Beck Country Park, a lap of the park and then back to the club. The session will include some speed work and interval training along the way. (22-25) which will be lead by David + Lucy are doing an Indian file relay session. (25-27 + 27-30) which will be lead by Cat + Angela are doing a hills session. (30-33 + 33+) which will be lead by Helen are doing some intervals and drills on the track. Thanks all 🏃
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Tuesday 2nd May Training Sessions

Training
Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a pyramid session on the track. 10,8,6,4,2 and 1 minute intervals with recovery in between each one. (25-27) which will be lead by Cat are doing a social run. (27-30) which will be lead by Helen are either doing a recovery run or some drills and intervals on the track. (30-33) which will be lead by Fiona are doing a social run. (33+) which will be lead by Ian are doing a fartlek session.
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Thursday 27th April Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing a dusty bin session. 3 , 2 and 1 minute intervals x 4, with recovery in between each interval. (22-25) which will be lead by Sam are doing 2 x 6 lots of 400m repeats. (25-27) which will be lead by Cat are doing 90 second intervals on the cycle path. (27-30) which will be lead by Mary are doing a hills session. 5 minute repeats with 2 minutes recovery in between each repeat. Session also includes a mile warm up and warm down. (Suitable for members in 33+ as it's an interval session) (30-33) which will be lead by Fiona are doing an 8km run. (Again suitable for members who run in 33+, providing you…
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Tuesday 25th April Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing 20 x 200m repeats. (22-25) which will be lead by Sam are doing a 7 mile run. First 3 miles will be between 8.30-8.40 pace with the last 4 miles faster. Up to you how much faster you go but it should be no slower than 8.10-8.20 pace. (Great training session for those of you doing the Barrage next Monday) (25-27) which will be lead by Angela are doing a strength session on the track. (27-30) which will be lead by Helen are doing a stair session + core work in the park. (30-33) which will be lead by Fiona are doing 200m repeats. (33+) which will be lead by Ian are doing hill relays. It's…
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Thursday 20th April Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Phil + Paul will be doing a hills session. 6 x 5 minute repeats with 2 and a half minutes recovery in between each rep. (22-25) which will be lead by Sam are doing steep hill repeats. (25-27) which will be lead by Cat are doing a hunt the hills session. (27-30) which will be lead by Mary are doing a 5 mile tempo run. Pace between 9.30-10 min miles. No faster/slower than this. (30-33 + 33+) which will be lead by Fiona are doing a hills session. Thanks everyone 🏃
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