Author: Samuel Johnston

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a 10km tempo run. (22-25) which will be lead by Sam are doing a session called ‘the chase’. (25-27) which will be lead by Cat are doing a negative splits run. (27-30) which will be lead by Suzanne are doing a 4 mile fartlek session. This sessions is suitable for the 30-33 group as well. (33+ + Progression) will be doing an interval session lead by Gav. It’s free tea and coffee after the sessions this evening as well.

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a 10km tempo run. (22-25) which will be lead by Sam are doing a pace variation session. (25-27) which will be lead by Cat are doing an Indian fartlek session. (27-30) which will be lead by Neil are doing decreasing intervals. The remaining groups will be doing a 3 mile run with Suzanne. The pace will be varied and suitable for all with loop backs included. At the moment these will be the sessions however if the weather remains like this they will be cancelled due to health and safety issues, hopefully this won’t have to happen but we do hope you understand if this is the case. A final update will be posted…

Good afternoon here are tonight’s session: (Sub 22) which will be lead by Sam are doing a speed session. (22-25) which will be lead by Lucy are doing an interval session. (25-27 + 27-30) which will be lead by Cat + Angela are doing a speed session on the cycle path. The remaining groups will be doing a session lead by Suzanne and Fiona involving practicing running downhill and other running techniques on hills. Thanks all ?

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a fartlek session. (22-25) which will be lead by Caroline are doing a speed session. (25-27) which will be lead by Cat + Angela are doing long hill repeats. (27-30) which will be lead by Gav are doing a 4-6 mile run. (30-33) which will be lead by Suzanne are doing 4-5 mile tempo run, pace 10-11 minute miles. (33+ + Progression) which will be lead by Neil are doing hills.

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a hills session. (22-25) which will be lead by Neil are doing a session at the half pipe hill. (25-27) which will be lead by Cat are doing 2 minute interval drills. (27-30) which will be lead by Caroline are doing a session along the cycle path. (30-33) which will be lead by Gav are doing a hills session. (33+ + Progression) which will be lead by Suzanne are doing a speedwork session. A reminder for all the coaches that if you could have your groups back between 7.20-7.30pm please due to the AGM. Thank you ?

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing mile repeats. (22-25) which will be lead by Caroline are doing decreasing intervals. (25-27) which will be lead by Cat are doing mile repeats. (27-30) which will be lead by Helen are doing a pick and mix tempo run, pace to be no slower than 10 minute miles please if you’re joining in with this one. (30-33 + 33+) which will be lead by David H are doing a speed session. 4 x 5 minute repeats. (Progression) which will be lead by David E are doing 2 x 1 mile repeats. Thanks all ?

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing mile repeats. (22-25) which will be lead by David are doing a fartlek session. (25-27) which will be lead by Cat are doing a tempo run. (27-30) which will be lead by Angela are doing a speed session. (30-33) which will be lead by Fiona are doing a long run .. between 4-6 miles. (33+ + Progression) which will be lead by Neil are doing a hills session.

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a speed session. (22-25) which will be lead by Lucy are doing tempo run. (25-27) which will be lead by Angela are doing mile repeats. (27-30) which will be lead by Neil are doing a hills session. (30-33 + 33+) which will be lead by Suzanne are doing a speed session. (Progression) which will be lead by David are doing a speed session. Thanks ?

Good morning all here are tonight’s session. (Sub 22) which will be lead by Sam are doing hills. (22-25) which will be lead by Caroline are doing pyramids. (25-27) which will be lead by Cat are doing hills. (27-30) which will be lead by Helen are doing a progression run. (30-33) which will be lead by Fiona are doing an interval session. (33+) which will be lead by David are doing intervals. (Progression) which will be lead by Suzanne are doing a 5km run. Don’t forget it’s free tea and coffee tonight after the sessions ?? Thanks

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a fartlek session. (22-25) which will be lead by Caroline are doing mile repeats. (25-27) which will be lead by Cat and Angela are doing a strength session. (27-30) which will be lead by Neil are doing mile repeats. (30-33 + 33+ + Progression) which will be lead by Suzanne are doing a hills session. Thanks ?