Samuel Johnston

11Apr 2017 by Samuel Johnston

Tuesday 11th April Training Sessions

Training

Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a stair climb session in ropner park. 5 x 6 minute intervals with 2 minutes recovery in between each set. (25-27) which will be lead by Cat are doing a 5 mile changing paces run. (27-30) which will be lead by David + Caroline are doing a 4 x 6 minute interval session with recovery in between each set. (30-33) which will be lead by Fiona are doing a 7km run , as part of the 5-10km improvement plan. (33+) which will be lead by Ian are doing 3 x 3 hill repeats. ??

06Apr 2017 by Samuel Johnston

Thursday 6th April Training Sessions

Training

Good morning, here are tonight's sessions: (Sub 22) which will be lead by Phil are doing mile repeats at the avenue. (22-25) which will be lead by Sam are doing hills at the half-pipe. 6 x 5 minute repeats with 90 seconds recovery in between each rep. (25-27) which will be lead by Cat are doing a 5 mile run with changing paces throughout. (27-30 + 30-33) which will be lead by Fiona + Mary are doing a hills session in Ropner Park. (33+) which will be lead by Ian are doing a 2x2 session on the track. Thanks all ?

04Apr 2017 by Samuel Johnston

Club 5km Time Trial

Training

Morning all, A reminder that there are no sessions at the club tonight. Instead it's our club time trial at ropner park. No money needed, meet at the bandstand by 6.20pm if possible please. A few people have expressed an interest in parking up at the club and running down to the park, and then running back once the trial is finished. For those interested in doing this, I will be at the club for 6pm, if you could also get there for that time. We will be setting off no later than 6.05pm to make sure we get to the park in good time. Thanks all - hope to see plenty of you there, and good luck ! ?

30Mar 2017 by Samuel Johnston

Thursday 30th March Training Sessions

Training

Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing a parlouf and Indian file relay session on the track. (22-25) which will be lead by Lucy are doing a tempo run. First 3 miles will be around 9-9.10 pace, with the last 3 miles at 7.30-8 pace, approximately. (25-27) which will be lead by Cat are doing a hills session at the half-pipe. (27-30) which will be lead by Mary are doing 3 x 10 minute intervals with 2 minute recovery in between each set on the track. (30-33) which will be lead by Fiona are doing a 7km run. (33+) which will be lead by Ian are doing a hills session. Thanks all ?

29Mar 2017 by Samuel Johnston

Club 5km Time Trial

Club News

5KM CLUB TIME TRIAL. Hello all, as a lot of you are already aware, we host 5km club time trials every now and then to help members see how they are progressing. We choose 5km as the distance as that's what our groups at the club are based on. Next Tuesday evening, (4th April) we will be having our first club time trial of 2017. The trial will take place in ropner park. We ask if you could meet by the bandstand by 6.20pm please. At 6.30pm we will do a group warm up , and then we will look to get started by about 6.45pm. No other sessions will be taking place at the club, and this time trial is free - so no need to bring along £1.50!…

28Mar 2017 by Samuel Johnston

Tuesday 28th March Training Sessions

Training

Tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are on the track. The session is 2 x 6 lots of 400m repeats in groups. (This is a hard session, I would advise bringing a drink along with you!) (25-27) which will be lead by Cat are doing a 4 mile tempo run with a warm up and warm down. (27-30) which will be lead by Helen are doing a circuit session in ropner park with some strength and conditioning drills involved. (30-33) which will be lead by Fiona are doing an interval session - as part of the 5-10k improvement training plan. If you are aiming to run your first 10k soon, this is a good session for you. (33+) which will be lead by Ian…

23Mar 2017 by Samuel Johnston

Thursday 23rd March Training Sessions

Training

Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 20 x 1 minute repeats with 1 minute recovery in between each repeat. (22-25) which will be lead by Sam are doing a hills session. (25-27) which will be lead by Cat are doing 60 second intervals. (27-30) which will be lead by Mary are doing an interval session. (Mary will explain the session in more detail tonight!) (30-33) which will be lead by Fiona are doing a 6km run. (33+) which will be lead by Ian are doing technical session. Thanks everyone ?

21Mar 2017 by Samuel Johnston

Thirsk 10 Mile Race Report

Run reports

My race report for Thirsk .. hope you enjoy! A sea of green and blue took to the country lanes of Thirsk this morning for the Thirsk 10 mile road race, a largely flat and fast course. The stakes were high with it being a league race, and the added spice of the first striders to play their jokers for the event added to the occasion. Despite being battered by winds for much of the race, a large contingent of striders still managed to post new PB's - a very encouraging sign given the conditions. Tom Day and Sarah Winter were the first male + female finished. In 2nd was Finlay Pennington + Caroline Horton, and 3rd went to Andrew Laverick + Katie Abel. As well as finishing 2nd Caroline…

21Mar 2017 by Samuel Johnston

Tuesday 21st March Training Sessions

Training

Tonight's sessions: (Sub 22) which will be lead by Paul are doing mile intervals at the avenue. (22-25) which will be lead by Sam are doing mile repeats starting from ropner park. (25-27) which will be lead by Cat are doing long hill repeats at birkdale road. (27-30) which will be lead by Mary are doing a social run. (30-33 + 33+) which will be lead by Diane are doing a hills session at Oxbridge roundabout. Thanks all

16Mar 2017 by Samuel Johnston

Thursday 16th March Training Sessions

Training

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 2 x 5 minutes of hill work at the half pipe, 2 x 5 minutes of Indian file relay. And then some interval repeats. 30 seconds run out with a minute to get back, 1 minute run out with 2 minutes to get back, and then a 2 minute run out with 3 minutes to get back. (22-25) which will be lead by Sam + Lucy are doing a social 6.5 mile run. Pace will be between 8.30-8.50 minute mile. No faster or slower than this. (25-27) which will be lead by Cat are doing mile repeats at Victoria Avenue. (27-30) which will be lead by Helen are doing an interval session. 4…