Author: Samuel Johnston

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 ??

Here are tonight's sessions: (Sub 22) which will be lead by Paul are doing an Indian file session. (22-25) which will be lead by Sam and Lucy are doing an interval session. 6 x 5 minute repeats. (25-27) which will be lead by Cat are doing a 3 mile tempo run. (27-30) which will be lead by Jayne are doing a pace pyramid session. (30-33 + 33+) which will be lead by Fiona and Diane are doing an interval session on the cycle path. Thanks all ??

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing an Indian file session. (22-25) which will be lead by Sam are doing a hills session. (25-27) which will be lead by Helen are doing a 5 mile run. (27-30) which will be lead by Jayne are doing hill repeats. (30-33) which will be lead by Fiona are doing an interval session. (33+) which will be lead by Ian are doing a 3 minutes run 2 minutes walk session. A reminder that it's free tea tonight after the sessions☕️ Biscuit donations are welcome!? Thanks ?

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing hill repeats. (22-25) which will be lead by Sam are doing a speed session. (The group will be split in two tonight, Lucy will be taking half and also doing a speed session) (25-27) which will be lead by Cat are doing a social run. (27-30) which will be lead by Helen are doing a HIIT session. (30-33 + 33+) which will be lead by Fiona and Diane are doing an interval session. Thanks all??

Good morning all here are tonight's sessions: (Sub 22) which will be lead by Paul are doing a speed session. (22-25) which will be lead by Sam are doing an Indian file relay session. (25-27) which will be lead by Cat are doing 4 minute intervals. (27-30) which will be lead by Jayne are doing a social run. (30-33) which will be lead by Fiona are doing a social run. (33+) which will be lead by Ian are doing lamppost sprints. ??