4 May training sessions

Training
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.
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Thursday 29 April training sessions

Training
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.
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Tuesday 13 virtual training session

Training
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!
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Thursday 8 April virtual training

Training
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!
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April 6 training sessions

Training
Tomorrow's sessions are available for booking on MagnaPass. Details are on the class list. Anyone who would usually run in the 27-30 group - please join another group. We will add a 27-30group if coaches become available and you'll be able to swap groups.
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Unofficial virtual session 30 March 21

Training
Morning all, Here is today's virtual session... Distance pyramid Find a location where you can safely run at speed. · Run 200m then rest for 90 seconds · Run 400m then rest for 90 seconds · Run 800m then rest for 2 minutes · Run 1 mile then rest for 2 minutes · Run 800m then rest for 2 minutes · Run 400m then rest for 90 seconds · Run 200m then rest for 90 seconds The pace you run at should increase as the distance decreases. Your recovery should be a walk or very show jog meaning you can put full effort into the sections you are running at pace. Don't forget to warm up and cool down before and after your session.
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Tuesday 2 Feb virtual training session

Training
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!
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