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 πŸƒ
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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…
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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 πŸƒ
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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
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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…
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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 πŸƒ
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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 πŸƒπŸ‘
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