Category: Training

Good morning all here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Liz + Paul are doing 400m repeats on the track. (25-27) which will be lead by Angela + Steve are doing a 10km social run. (27-30) which will be lead by Mary are doing hills. 6 x 5 minute repeats with 2 minutes recovery in between. (30-33) which will be lead by Fiona are doing a tempo run at 12,11 and then 10 minute mile pace. (Please bring a watch if you have one!) (33+) which will be lead by Ian are doing a 7km run at 45 minute 5km pace. It's free tea night tonight after the sessions, biscuit donations welcome as always! It's quite warm out there today so would be advisable…

Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing a 3,2,1 minute interval session x 4. 1 minute recovery between each interval, and 2 minute recovery between each set. (22-25) which will be lead by Lucy are doing mile repeats. 4 x 1 mile at 7.25-7.50 pace. 90 seconds recovery in between each repeat. (25-27 + 27-30) which will be lead by Cat are doing 400m repeats on the cycle path. (30-33 + 33+) which will be lead by Helen are doing a track session. Thanks all ?

Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a stair climb session. 3 x 9 minutes with 3 minutes recovery in between each set. Steady warm up/down to and from the park. (25-27) which will be lead by Angela are doing a hills session at the half pipe. (27-30) which will be lead by Mary are doing a pyramid session. (30-33) which will be lead by Fiona are doing a 5km run. Half trail half road. (33+) which will be lead by Helen are doing a hills session in Newham Grange Park. Thanks all ?

Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a tempo run. (22-25) which will be lead by Lucy are doing a 6 mile tempo run. (25-27) which will be lead by Angela are doing a strength session. (27-30) which will be lead by Caroline are doing a hills session. (30-33 + 33+) which will be lead by Sam are doing a paired mile repeats session in ropner park. Steady warm up of 11-12 minute mile pace to the park, followed by the session and then a steady warm down of a similar pace. (I have recruited some of my friends from groups 1 and 2 to help me out with this session!) It's free tea and coffee after the sessions tonight .. as always…

Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Paul + Sam are doing a hills session. (25-27) which will be lead by Cat are doing 200m intervals on the track (27-30) which will be lead by Mary are doing an out and back run. (30-33 + 33+) which will be lead by Ian are doing circuit training. Don't forget, Helen and Fiona are heading off to Seaton to do a sand dunes session , helen has posted the details of this in the closed group on Facebook, and on the website if you're interested ?? Thanks ?

Here are tonight's sessions: (Sub 22) which will be lead by Phil are running to Billingham Beck Country Park, a lap of the park and then back to the club. The session will include some speed work and interval training along the way. (22-25) which will be lead by David + Lucy are doing an Indian file relay session. (25-27 + 27-30) which will be lead by Cat + Angela are doing a hills session. (30-33 + 33+) which will be lead by Helen are doing some intervals and drills on the track. Thanks all ?

Here are tonight's sessions: (Sub 22 + 22-25) which will be lead by Sam are doing a pyramid session on the track. 10,8,6,4,2 and 1 minute intervals with recovery in between each one. (25-27) which will be lead by Cat are doing a social run. (27-30) which will be lead by Helen are either doing a recovery run or some drills and intervals on the track. (30-33) which will be lead by Fiona are doing a social run. (33+) which will be lead by Ian are doing a fartlek session.

Here are tonight's sessions: (Sub 22) which will be lead by Phil are doing a dusty bin session. 3 , 2 and 1 minute intervals x 4, with recovery in between each interval. (22-25) which will be lead by Sam are doing 2 x 6 lots of 400m repeats. (25-27) which will be lead by Cat are doing 90 second intervals on the cycle path. (27-30) which will be lead by Mary are doing a hills session. 5 minute repeats with 2 minutes recovery in between each repeat. Session also includes a mile warm up and warm down. (Suitable for members in 33+ as it's an interval session) (30-33) which will be lead by Fiona are doing an 8km run. (Again suitable for members who run in 33+, providing you…

Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing 20 x 200m repeats. (22-25) which will be lead by Sam are doing a 7 mile run. First 3 miles will be between 8.30-8.40 pace with the last 4 miles faster. Up to you how much faster you go but it should be no slower than 8.10-8.20 pace. (Great training session for those of you doing the Barrage next Monday) (25-27) which will be lead by Angela are doing a strength session on the track. (27-30) which will be lead by Helen are doing a stair session + core work in the park. (30-33) which will be lead by Fiona are doing 200m repeats. (33+) which will be lead by Ian are doing hill relays. It's…