Author: Andy Johnston

For those not on FB Striders March Challenge Hard to believe but the last official parkrun’s were on Saturday 14 March 2020. One year on, some say it feels like time has stood still. The committee recognise that ordinarily parkrun plays an important part in a lot of members weekly running calendars. So to commemorate the ‘one year on parkrun anniversary’ here’s the challenge. Select one of your parkrun or other 5k times from between 1st January 2020 - pre lockdown 23rd March 2020). Those that don’t have a suitable relevant run/walk for this period can predict a 5k time based on current fitness levels instead. Then during the weekend of 13th/14th March 2021 (Parkrun anniversary weekend) run/walk a 5k. This can be a route of your choice but please…

Todays virtual sessions is... Hills Find a long hill. Run up and down the hill 6 time. After the 6th time have a 2 minute walk recovery. Repeat this a further 3-4 times. When running up hill you should be running at 60-70% effort. Jog down the hills.    

For those not on Facebook Hi all Extract from today’s government Covid announcement. From 29 March - Outdoor gatherings of either six people or two households will be allowed. It is understood this will include gatherings in private gardens. Outdoor sports facilities such as tennis or basketball courts will reopen and organised adult and children's sport, such as grassroots football, will also return We will keep you posted but hopefully face to face club sessions with the 1 coach, 5 members per group will be back on the agenda from 29th March, and in the daylight too ! In the interim virtual club sessions will continue to be posted. Watch this space as later this week the next Striders virtual challenge will be posted too. Thanks Andy J

Here is today’s virtual session... Intervals: 5 x 5 mins. Run 5 minutes at effort then recover for 2 minutes. Repeat a further 4 times. The effort should be at 70-80% and recovery an easy jog or walk. Remember to warm up and cool down before and after your session.

Morning all, Here is today’s virtual session. Thanks for doing that within the current Covid-19 guidance. Decreasing intervals Run 1 mile effort then recover for 90 seconds Run 1km effort then recover for 90 seconds Run 800m effort then recover for 90 seconds Run 400m effort then recover for 90 seconds Run 400m effort then recover for 90 seconds Run 200m effort then recover for 90 seconds Run 200m effort then recover for 90 seconds As the effort gets shorter in distance your pace should slightly increase. Your recovery should be a very easy jog or walk. Remember to warm up and cool down before and after your session. Enjoy!

Morning all, Here is todays virtual session. This should be done within the current Covid-19 guidelines. Hill sprints 4 sets of 3 to 6 minutes of hill with 2 minute walk/jog recovery between sets. Run for your chosen time of between 3 to 6 minutes up and down a hill. Your effort going up should be 8/10 with a slow jog down. Your recovery should be a walk or jog. This can be done on the hill or on the flat. Try to maintain the same level of effort for each set. Remember to warm up and cool down before and after your session. Please take care on any icy surfaces. Enjoy 🏃🏃‍♀️

Morning all, Here is todays virtual session. This should be done within the current Covid-19 guidelines. Long intervals •7 mins effort •1 min recovery •6 mins effort •1 min recovery •5 min effort •1 min recovery •4 min effort •1 min recovery •3 min effort •1 min recovery Your effort pace should be 80% and your recovery should be a very easy walk of jog. Remember to warm up and cool down before and after your session. Please take care on any icy surfaces. Enjoy 🏃🏃‍♀️

For those not on FB Morning all, Here is todays virtual session. Thank you for doing this within the current Covid-19 rules. Mile repeats Run 4 x 1 mile repeats with a 2 minute recovery between each mile. Try to run each mile slightly faster than your current 5k pace. Don't worry if your 5k pace. Each mile should be ran at the same pace. Your recovery should be a slow walk rather than standing still. Remember to warm up and cool down before and after your session. Please take care on any ice surfaces. Enjoy! 🏃🏃‍♀️

For those not on FB Morning all, Here is todays virtual session. Thank you for doing this within the current Covid guidance. Mixed pace intervals Run 3 minutes at 10k pace and 3 minutes at 5k pace. Run 3 minutes at an easy jog pace. Run 3 minutes at 5k pace and 3 minutes at 1 mile pace. Have a 3 minute walk/very easy jog recovery. Repeat the above another 3 times. Don't forget to warm up and cool down before and after your session. Please take care on any icy surfaces. Enjoy!

For those not on FB SportsShoes.com Club Discount February 2021 is JBNZM4 Valid until 2nd March. Usual drill in that this code is for Striders members only and should not be circulated outside the club. Thanks Andy J