Author: Liz Simpson

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 ?‍♀️?‍♂️

Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights. It’s parents evening at the college tonight so the car park may be busier. Sub 22 + 22-25 which will be led by Liz and Caroline, are doing hills (half pipe and steep hill mix) 25-27 which will be led by Cat, are doing intervals: up the clock 1, 2, 3, 4, 5 mins with 90s rest x 2 with 6 mins recovery between sets.   27-30 which will be led by Suzanne, are doing mile repeats.   30-33 which will be led by Lucy, are doing an intervals session.   33+ which will be led by David H, are doing a pyramid Session. Happy running ?‍♀️?‍♂️

Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights... showing off those Scarborough 10k t-shirts would be perfect for those who ran. ? Sub 22 which will be led by Caroline, are doing 400m repeats. 22-25 which will be led by David H, are doing pyramid session 1,2,3,4,5,4,3,2,1. 25-27 which will be led by Cat, are doing a tempo run 1.5 mile warm, 2.5 mile tempo, 1 mile cool down. 27-30 which will be led by Suzanne, are doing 4(ish) miles with negative splits. 30-33 which will be led by Fiona, are doing hills at Oxbridge roundabout. 33+ which will be led by Lynda, are doing hills. Happy running ?‍♀️?‍♂️

Good morning all, Here are tonight's sessions and please remember to wear hi-viz now we’re into the dark nights: Sub 22 which will be led by Paul J, are doing fartlek.   22-25 which will be led by Liz, are doing Indian file .   25-27 which will be led by Cat are doing hills on Birkdale Road - 2 x 6 reps, aim to get faster within each set.   27-30 which will be led by Gavin, are doing hills.   30-33 which will be led by Fiona, are doing a circular route (4ish miles) with varying speeds.   33+ which will be led by Dave E, are doing 2x1 mile repeats at 5k pace. Happy running ?‍♀️?‍♂️ 

Just a heads up: This Thursday 27-30 group session will be taking place at the Tees Barrage, the session is a warm up, 5k tees barrage parkrun route at 5k pace followed by cool down. Gav will be leading the session and running the route at 30min pace, Liz will also be joining us running at a 28min pace. Please get to the Barrage for no later than 6.30pm, meeting point will be the parkrun start. Normal club fee of £1 required (please bring correct change). The regular car park will be closed , so you can park either on the navigation way or just use the talpore’s car park ? Thanks all

Good morning, here are tonight's sessions: Sub 22 which will be led by Paul J, are doing 10k tempo run. 22-25 which will be led by Liz, are doing a fartlek session. 25-27 which will be led by Cat, are doing 6x30s hard with 90s recoveries. 27-30 which will be led by Gavin, are doing 5x5 mins hills with 3mins recovery at ropner park. 30-33 which will be led by Claire, are doing a pyramid session. 33+ which will be led by Lynda, are doing a social run. See you later! ?‍♀️?‍♂️

Here are tonight's sessions:   Sub 22 which will be led by Paul J, are doing 800 metre repeats.   22-25 which will be led by Lucy, are doing 400m repeats.   25-27 which will be led by Cat, are doing 2x2mile at goal 10k pace with 5min jog recoveries, 2x2mins 5k pace with 90s jogs recovery, 1 mile easy.   27-30 which will be led by Liz, are doing Fartlek.   30-33 which will be led by Zoe, are doing steps and loops at Ropner Park 3 x 5mins with 2.5 min recovery.   33+ which will be led by Suzanne, are doing 3x 500m repeats. See you tonight ?‍♀️?‍♂️

Morning all, Here are tonight’s training sessions: Sub 22 which will be led by Paul J, are doing fartlek session - 3 x 1mile repeats at various paces. 22-25 which will be led by Liz and David H, are doing a downhill technique session. 25-27 which will be led by Angela, are doing 1 mile easy, 20mins tempo, 1 mile easy. 27-30 and 30-33 which will be led by Fiona, are doing mile repeats. 33+ which will be led by Dave E, are doing hills with circuit reps. See you all tonight ?‍♀️?‍♂️?

Good morning all, Here are tonight's sessions: Sub 22 which will be led by Paul J, are doing 10k with 1 minute fast 1 minute slow. 22-25 which will be led by Caroline and Liz, are doing a Pyramid session 1,2,3,4,5,4,3,2,1 minuets with recovery. 25-27 which will be led by Cat, are doing 8x2mins (1min 10k pace, 1min 5k pace), 2 min jog recoveries. 27-30 which will be led by Angela, are doing 10 x 20s hill sprints at hill near bowling club Ropner. 1:30 recovery. (equates to walk down hill). 30-33 which will be led by Zoe, are doing 60 min run at 11 min miles pace. 33+ which will be led by Suzanne, are doing a social run. Happy running ?‍♀️?‍♂️