Author: Samuel Johnston

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a hills session. (22-25) which will be lead by Neil are doing a session at the half pipe hill. (25-27) which will be lead by Cat are doing 2 minute interval drills. (27-30) which will be lead by Caroline are doing a session along the cycle path. (30-33) which will be lead by Gav are doing a hills session. (33+ + Progression) which will be lead by Suzanne are doing a speedwork session. A reminder for all the coaches that if you could have your groups back between 7.20-7.30pm please due to the AGM. Thank you ?

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing mile repeats. (22-25) which will be lead by Caroline are doing decreasing intervals. (25-27) which will be lead by Cat are doing mile repeats. (27-30) which will be lead by Helen are doing a pick and mix tempo run, pace to be no slower than 10 minute miles please if you’re joining in with this one. (30-33 + 33+) which will be lead by David H are doing a speed session. 4 x 5 minute repeats. (Progression) which will be lead by David E are doing 2 x 1 mile repeats. Thanks all ?

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing mile repeats. (22-25) which will be lead by David are doing a fartlek session. (25-27) which will be lead by Cat are doing a tempo run. (27-30) which will be lead by Angela are doing a speed session. (30-33) which will be lead by Fiona are doing a long run .. between 4-6 miles. (33+ + Progression) which will be lead by Neil are doing a hills session.

Good afternoon here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing a speed session. (22-25) which will be lead by Lucy are doing tempo run. (25-27) which will be lead by Angela are doing mile repeats. (27-30) which will be lead by Neil are doing a hills session. (30-33 + 33+) which will be lead by Suzanne are doing a speed session. (Progression) which will be lead by David are doing a speed session. Thanks ?

Good morning all here are tonight’s session. (Sub 22) which will be lead by Sam are doing hills. (22-25) which will be lead by Caroline are doing pyramids. (25-27) which will be lead by Cat are doing hills. (27-30) which will be lead by Helen are doing a progression run. (30-33) which will be lead by Fiona are doing an interval session. (33+) which will be lead by David are doing intervals. (Progression) which will be lead by Suzanne are doing a 5km run. Don’t forget it’s free tea and coffee tonight after the sessions ?? Thanks

Good afternoon all here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a fartlek session. (22-25) which will be lead by Caroline are doing mile repeats. (25-27) which will be lead by Cat and Angela are doing a strength session. (27-30) which will be lead by Neil are doing mile repeats. (30-33 + 33+ + Progression) which will be lead by Suzanne are doing a hills session. Thanks ?

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 !