Morning all, Our next face-to-face session is on Thursday 13 May. Here is todays virtual session... Fartlek (aka speed) Begin with a gentle jog for 10-15 minutes. Run for a total of 30-45 minutes alternating fast and show running at random points. For example run fast until the next road sign, and then slow until the end of a road. You can do as many fast sections as you wish and they should be picked at random. Remember you will get more benefit from the session if you add a reasonable amount of faster sections in. Although, ensure you don’t run it all fast as doing so would mean your fast sections aren’t fast enough and you won’t get the benefit. Your fast sections should be faster than your 5km…
Morning all, The next face-to-face sessions will be Thursday 13 May. Todays virtual session is... Speed session Find a place where you can safely run at speed. Ensure you have warmed up with a 10 minute slow run before starting this session. Run 800m at 5km pace. Without recovery, increase your speed to 90% effort for another 200m. You should run for 1km in total. Have a 2 minute walk or very slow jog recovery. Repeat the above a further five times.
Tomorrows training sessions are now available to book via MagnaPass. I've been having some issues with MagnaPass error while adding tomorrows session so please ensure you receive your confirmation email to make sure you are fully booked on the group. Let us know if you have any problems and we will try to assist. 30-33 group please could you meet at Ropner Park.
Tomorrow nights sessions are available for booking. Details are on MagnaPass. 22-25 please join another group. If a coach becomes available a group will be added and you can move. 27-30 and 30-33 groups are meeting at Ropner Park bandstand (socially distanced) this week. Please can all other groups meet on the grass next to the college in a socially distanced way.
Morning all, Our next face-face training will be on Thursday (15 April). Todays virtual session is... 1km repeats Run 2km easy pace. Run 1km at a pace slightly faster than your current 5km pace. Walk/very slow recovery for 2 minutes. Repeat the 1km another 4 times so you run a total a 5km at a fast pace. Run 2km at an easy pace. Enjoy!
Morning all, Our next face-face training will be on Thursday 15 April. Todays virtual session is... Reducing intervals Find an area you can run 1 mile distance. · Run 1 mile then recover for 2 minutes · Run 1km then recover for 2 minutes · Run 800m then recover for 1.5 minutes · Run 600m then recover for 1.5 minutes · Run 400m then recover for 1.5 minutes · Run 200m then recover for 1 minute · Run 200m then recover for 1 minute Run at 5km pace for your 1 mile effort then gradually increase your speed as the intervals get slower. Walk or jog very slowly during the rest periods. Enjoy!