Author: Samuel Johnston

Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 20 x 1 minute repeats with 1 minute recovery in between each repeat. (22-25) which will be lead by Sam are doing a hills session. (25-27) which will be lead by Cat are doing 60 second intervals. (27-30) which will be lead by Mary are doing an interval session. (Mary will explain the session in more detail tonight!) (30-33) which will be lead by Fiona are doing a 6km run. (33+) which will be lead by Ian are doing technical session. Thanks everyone ?

Tonight's sessions: (Sub 22) which will be lead by Paul are doing mile intervals at the avenue. (22-25) which will be lead by Sam are doing mile repeats starting from ropner park. (25-27) which will be lead by Cat are doing long hill repeats at birkdale road. (27-30) which will be lead by Mary are doing a social run. (30-33 + 33+) which will be lead by Diane are doing a hills session at Oxbridge roundabout. Thanks all

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 2 x 5 minutes of hill work at the half pipe, 2 x 5 minutes of Indian file relay. And then some interval repeats. 30 seconds run out with a minute to get back, 1 minute run out with 2 minutes to get back, and then a 2 minute run out with 3 minutes to get back. (22-25) which will be lead by Sam + Lucy are doing a social 6.5 mile run. Pace will be between 8.30-8.50 minute mile. No faster or slower than this. (25-27) which will be lead by Cat are doing mile repeats at Victoria Avenue. (27-30) which will be lead by Helen are doing an interval session. 4…

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a pyramid session. (22-25) which will be lead by Sam are doing a speed session. Incorporating a mixture of the drills we've done in the last few weeks. (25-27) which will be lead by Cat are doing a 1 mile warm up, followed by a 3 mile tempo run, and then another mile warm down. (27-30) which will be lead by Mary are doing a hills session. (30-33 + 33+) which will be lead by Fiona are doing a progression run as part of the 5-10km improvement plan. Diane will be assisting at the back. Thanks all, quick reminder that if you were an affiliated athlete last year then your affiliation renewal is…

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing an interval session. 3,2,1 minute intervals with 50% recovery time between the 3 and the 2 minute interval, and then a 90 second recovery after the 1 minute interval. There will be 4 lots of this. (22-25) which will be lead by Paul and Helen are doing a mile repeats session. (25-27) which will be lead by Cat are doing a running over obstacles + flying 30s session. (27-30) which will be lead by Mary are doing 4 x 6 minute intervals with 2 minutes recovery in between each set. (30-33 + 33+) which will be lead by Heather are doing a speed interval session. Thanks all, a reminder that affiliation is due…

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Phil are doing 16x90 second repeats with 60 seconds recovery in between each repeat. (22-25) which will be lead by Lucy + Paul are doing a 6 mile run. (25-27) which will be lead by Cat are doing a tempo run. (27-30) which will be lead by Helen are doing a speed session. (30-33 + 33+) which will be lead by Michelle and Ian are doing a social run, with loop backs.

Good morning here are tonight's sessions: (Sub 22) which will be lead by Paul are doing long hills. (22-25) which will be lead by Sam are doing a speed session. (25-27) which will be lead by Cat are doing hills in newham grange park. (27-30) which will be lead by Helen are doing hills on birkdale road. (30-33) which will be lead by Mary are doing an interval session. (33+) will be lead by Ian. Session still to be decided. A reminder that it's free tea after the sessions tonight. Biscuit donations are welcome! Thanks all ?

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing long hills. (22-25) which will be lead by Paul + Lucy are doing mile repeats with a bit of speed work included. (25-27) which will be lead by Cat are doing 400m repeats. (27-30) which will be lead by Mary are doing a hills session on Durham road. (30-33 + 33+) which will be lead by Michelle and Ian are doing a hill relay session. Thanks all ??