Tuesday 14th March Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a pyramid session. (22-25) which will be lead by Sam are doing a speed session. Incorporating a mixture of the drills we've done in the last few weeks. (25-27) which will be lead by Cat are doing a 1 mile warm up, followed by a 3 mile tempo run, and then another mile warm down. (27-30) which will be lead by Mary are doing a hills session. (30-33 + 33+) which will be lead by Fiona are doing a progression run as part of the 5-10km improvement plan. Diane will be assisting at the back. Thanks all, quick reminder that if you were an affiliated athlete last year then your affiliation renewal is…
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Thursday 9th March Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing an interval session. 3,2,1 minute intervals with 50% recovery time between the 3 and the 2 minute interval, and then a 90 second recovery after the 1 minute interval. There will be 4 lots of this. (22-25) which will be lead by Paul and Helen are doing a mile repeats session. (25-27) which will be lead by Cat are doing a running over obstacles + flying 30s session. (27-30) which will be lead by Mary are doing 4 x 6 minute intervals with 2 minutes recovery in between each set. (30-33 + 33+) which will be lead by Heather are doing a speed interval session. Thanks all, a reminder that affiliation is due…
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Thursday 2nd March Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 16x90 second repeats with 60 seconds recovery in between each repeat. (22-25) which will be lead by Lucy + Paul are doing a 6 mile run. (25-27) which will be lead by Cat are doing a tempo run. (27-30) which will be lead by Helen are doing a speed session. (30-33 + 33+) which will be lead by Michelle and Ian are doing a social run, with loop backs.
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Tuesday 28th February Training Sessions

Training
Good morning here are tonight's sessions: (Sub 22) which will be lead by Paul are doing long hills. (22-25) which will be lead by Sam are doing a speed session. (25-27) which will be lead by Cat are doing hills in newham grange park. (27-30) which will be lead by Helen are doing hills on birkdale road. (30-33) which will be lead by Mary are doing an interval session. (33+) will be lead by Ian. Session still to be decided. A reminder that it's free tea after the sessions tonight. Biscuit donations are welcome! Thanks all ?
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Thursday 23rd February Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing long hills. (22-25) which will be lead by Paul + Lucy are doing mile repeats with a bit of speed work included. (25-27) which will be lead by Cat are doing 400m repeats. (27-30) which will be lead by Mary are doing a hills session on Durham road. (30-33 + 33+) which will be lead by Michelle and Ian are doing a hill relay session. Thanks all ??
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Tuesday 21st February Training Sessions

Training
Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing an Indian file session. (22-25) which will be lead by Sam and Lucy are doing an interval session. 6 x 5 minute repeats. (25-27) which will be lead by Cat are doing a 3 mile tempo run. (27-30) which will be lead by Jayne are doing a pace pyramid session. (30-33 + 33+) which will be lead by Fiona and Diane are doing an interval session on the cycle path. Thanks all ??
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Thursday 16th February Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing an Indian file session. (22-25) which will be lead by Sam are doing a hills session. (25-27) which will be lead by Helen are doing a 5 mile run. (27-30) which will be lead by Jayne are doing hill repeats. (30-33) which will be lead by Fiona are doing an interval session. (33+) which will be lead by Ian are doing a 3 minutes run 2 minutes walk session. A reminder that it's free tea tonight after the sessions☕️ Biscuit donations are welcome!? Thanks ?
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Tuesday 14th February Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing hill repeats. (22-25) which will be lead by Sam are doing a speed session. (The group will be split in two tonight, Lucy will be taking half and also doing a speed session) (25-27) which will be lead by Cat are doing a social run. (27-30) which will be lead by Helen are doing a HIIT session. (30-33 + 33+) which will be lead by Fiona and Diane are doing an interval session. Thanks all??
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Thursday 9th February Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a speed session. (22-25) which will be lead by Sam are doing an Indian file relay session. (25-27) which will be lead by Cat are doing 4 minute intervals. (27-30) which will be lead by Jayne are doing a social run. (30-33) which will be lead by Fiona are doing a social run. (33+) which will be lead by Ian are doing lamppost sprints. ??
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Thursday 2nd February Training Sessions

Training
Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul. (Not sure of the session but I know Paul is definitely leading!) (22-25) which will be lead by Sam are doing mile repeats. (25-27) which will be lead by Cat are doing long hills at birkdale road. (27-30) which will be lead by Helen are doing pyramid intervals at greens lane. (30-33) which will be lead by Mary are doing a social run. (33+) which will be lead Fiona are doing a hills session. Thanks everyone ?    
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