Author: Samuel Johnston

Good afternoon all here are tonight’s session: (Sub 22) which will be lead by Paul are doing a 10km run with 1 minute fast one minute slow. (22-25) which will be lead by Lucy are doing 4,3,2,1 minute repeats x 3. (25-27) which will be lead by Cat and Angela are doing flying 30s. (27-30) which will be lead by Suzanne are doing an interval session. (30-33) which will be lead by Fiona are doing a tempo run. (33+) which will be lead by Caroline are doing decreasing intervals. (Progression) which will be lead by Gav are doing a 10 minute run at 5km pace followed by some sprinting drills with recovery. Thanks all ?

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing steep hill repeats. (22-25) which will be lead by David + Caroline are also doing hills near birkdale road. (25-27) which will be lead by Cat + Angela are doing a 4 mile tempo run. (27-30) which will be lead by Mary are doing a tempo run. (30-33) which will be lead by Suzanne are doing a 5km run out and back. (33+) which will be lead by Gavin are doing a social run. (Progression) which will be lead by David are doing a progression run. 10 minutes easy, 10 minutes steady and then 10 minutes at 5km pace. Don’t forget it’s free tea and coffee after the sessions tonight ? Thanks all…

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a 30 minute speed session. (22-25) which will be lead by David and Caroline are doing an Indian file session. 2 x 2 mile repeats. (25-27) which will be lead by Cat and Angela are doing a short hills session. (27-30) which will be lead by Mary are also doing hills. (30-33) which will be lead by Fiona are doing a 6km run including some inclines. (33+) which will be lead by David are doing 6 x 4 minute repeats with recovery. (Progression) which will be lead by Suzanne are doing a pyramid session. Thanks all! ?

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing some interval drills. (22-25) which will be lead by Liz are doing 1 minute repeats x 20. (25-27) which will be lead by Neil are doing a decreasing interval session. (27-30) which will be lead by Mary are doing a 5 mile run. (30-33 + 33+) which will be lead Gav are doing 500m repeats. (Progression) which will be lead by Suzanne are fond 1,2,3 minute repeats x 3. Thanks all !

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a pyramid session. (22-25) which will be lead by Caroline are doing a decreasing intervals session. (25-27) which will be lead by Cat are doing a strength session. (27-30) which will be lead by Angela are doing a hills session. (30-33 + 33+) which will be lead by Mary are doing a speed session. (Progression) which will be lead by Gav are doing a hills session.

Good morning all here are tonight’s sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a hills session. 6 x 5 minute repeats with 90 seconds recovery in between each set. (25-27) which will be lead by Cat are doing a 3 mile tempo run. (27-30) which will be lead by Neil are doing 3 x 1 mile repeats . Pace approximately 8.40-9 minute miles with recovery in between each one. (33+) which will be lead by Lucy will be doing a 5km run. (Progression) which will be lead by David are doing a pyramid session. 2 lots of 1,2 and 3 minute intervals with recovery in between. Please can the 30-33 join in with either the 27-30 group or the 33+ groups session for tonight,…

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a 5 mile run. (22-25) which will be lead by David + Andy are doing an interval session. (25-27) which will be lead by Cat + Angela are doing 200m repeats. (27-30) which will be lead by Caroline are doing a hill session. (30-33 + 33+) which will be lead by Fiona + Mary are doing a recovery run. Approximately 6km, pace 10-12 minute miles. (Progression) which will be lead by Neil are doing an interval session. Thanks all, don’t forget it’s free tea and coffee after the sessions this evening ☕️

Tonight there will be the option of 3 runs.. a 3 mile run a 4 mile run and a 5 mile run. Anyone is welcome to join whichever as there will be a few coaches in each of the groups. As well as this, the progression group will still be following their program. The session which will be lead by Caroline is 2 x 1 mile repeats with recovery in between each one. Thanks all ?

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a steady 5 mile run. Loopbacks used if necessary. (22-25) which will be lead by Caroline will be doing 1/2 mile repeats. (25-27) which will be lead by Angela will be doing off road hills near birkdale road. (27-30) which will be lead by Gav are doing hill training. (30-33) which will be lead by Fiona are doing a tempo run. (33+) which will be lead by Suzanne are doing a steady 3-4 mile run. (Progression) which will be lead by Neil are doing a steady warm up, some hill work, and then a warm down.

(Sub 22 + 22-25) which will be lead by Sam + Paul are doing mile repeats - option to take them easier for those racing over the weekend. (25-27) which will be lead by Cat are doing a steady 3 miles with some additional activity for those not racing at the weekend. (27-30) which will be lead by Suzanne are doing a stair session in ropner park. (30-33 + 33+) which will be lead by Gav are doing a steady social run. Just over 5 miles at approximately 11-12 minute mile pace, there will be options for loop backs. (Progression) which will be lead by David are doing a lamppost interval session. With warm up and warm down included. Thanks all ?