Author: Andy Johnston

Morning all, Here is todays virtual session... 800m lamppost session Find an 800m area with regularly spaced lampposts •Run the 800m by alternating running at speed and then jogging at alternative lampposts. •Recover with a slow jog back to your starting position. •Run the next 800m by alternating running at speed and then jogging for 2 lampposts. •Recover with a slow jog back to your starting position. •Run the next 800m by alternating running at speed and then jogging for 3 lampposts. •Recover with a slow jog back to your starting position. Repeat the above 3 x 800m runs and recoveries so you are running a total of 6 x 800m Your running at speed should be 80-90% effort Your jog should be significantly slower and slow enough for you…

For those not on Facebook Remember our last Red Nose Day running experience?! This year may look a little different, and definitely with more social distancing, but we can still mark Red Nose Day 2021 and raise a bit of money at the same time. So, it's relay challenge time again. Similar format to the rainbow relay, comment below to register your interest in taking part and we will put you into a relay team. Each team member must run a leg of at least 1 mile, maximum 6 miles, in team order. All teams have from 6am Saturday (if anyone is a very early bird) until 6pm Sunday to complete all legs. All runners must wear a red nose, official or otherwise and Striders Committee has pledged to donate…

Here is todays virtual session... 1 minute repeats 6 x 1 minute efforts with 1 minute recovery 10 minute recovery slow jog. Keep it to a very low intensity to allow your anaerobic system to recover. 6 x 1 minute efforts 1 minute recovery Your efforts should feel about 9/10 in effort. You should be pushing yourself but should be able to maintain the same pace for each repeat. Remember to warm up and cool down before and after your session.

Striders Parkrun Anniversary Challenge Well done to all those that took part over the weekend. Another great turnout. Some very impressive pacing on show and for one member time really has stood still. Take a bow Ian Morris who recorded 29.14 at the weekend to match his previous time last year of 29.14. Ian, you are now the proud owner of a Striders pen (when the roadmap allows the awards ceremony)😀. Special mention also to Simon & Sue Russell’s three children (Sonny, Robyn and Stevie). As regular volunteers at Tees Barrage Parkrun all three took part in this challenge and they all recorded very impressive results too. 👏👏 Keep watching for further club updates. Thanks Andy J

For those not on FB Hi all Just a reminder. This weekend (13th/14th) is the Striders one year on Parkrun anniversary pacing challenge. Details of the 5k challenge were posted here on 27th February. As always, it will be great to see members post challenge selfies either on FB or via the Striders email address. Good luck and enjoy. Andy J

Today’s virtual session is... 3,2,1 repeats Run at effort for 3 minute then recover for 1 minute Run at effort for 2 minutes the recover for 1 minute Run at effort for 1 minute then recover for 2 minutes Repeat the above a further 2 or 3 times. Your faster minutes should be about 80% effort. Your recovery should be a walk or very slow jog. Remember to warm up and cool down before/after your session.

Todays virtual session is... 200m repeats Run 3 sets of, 3 to 6, 200 metre repeats with 200m walk/jog recovery between each repeat and 2 minutes recovery between sets. Your 200 metre repeats should feel about 9/10 in effort. You should be pushing yourself but should be able to maintain the same pace for each repeat. Your recovery should be a walk or very slow jog. Remember to warn up and cool down before and after your session.

Today’s virtual session is mile repeats... Run 1 mile at a pace slightly faster than your 5k pace. Then have a 2 minute walk/very slow jog recovery. Repeat this another 2 times so you are running a total of 3 miles. Following the mile repeats do 100m at 80% effort and slowly jog back to the start. Repeat this another 2 times so you run a total of 3 x 100m at pace. Remember to warm up and cool down before and after your session.

Today’s virtual session is a sprint pyramid. Run 100m at a fast pace and slow jog/walk back to start x 4 Run 200m at a fast pace and slow jog/walk back to start x 3 Run 400m at a fast pace and slow jog/walk back to start x 2 Run 800m at a fast pace and slow jog/walk back to start x 1 Run 400m at a fast pace and slow jog/walk back to start x 2 Run 200m at a fast pace and slow jog/walk back to start x 3 Run 100m at a fast pace and slow jog/walk back to start x 4 Your fast pace should be 80% effort and slow jog/walk recovery should be slow enough that you a able to maintain this effort. Remember to…

For those not on FB Sportsshoes.com Running Club Discount for March 2021 is ZTPRU8. Valid until 2.4.21. Usual rules please in terms of not circulating the discount code outside the club. Thanks Andy J