This weeks virtual sessions

Training
Hi all, Here are this week’s virtual sessions Tuesday: Sprint Pyramid Find a safe place where you are not crossing roads or needing to avoid too many obstacles as you will be running at a fast pace. Run 100 metres then have an easy jog/walk back to the start Run 200 metres then have an easy jog/walk back to the start Run 400 meters then have an easy jog/walk back to the start Run 200 metres then have an easy jog/walk back to the start Run 100 metres then have an easy jog/walk back to the start Ensure your easy jog/walk back to the start is at a slow enough pace to recover for the next sprint. These should be done at 90% effort. You shouldn’t be able to speak…
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24 September session booking

Training
Tomorrow night (24 Sep) sessions are now available for booking on MagnaPass. Details are on the class list. Please ensure you get an email confirmation of your booking to make sure you're booked on. Enjoy!
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22/24 September virtual sessions

Training
Hi all,   Here are this weeks virtual sessions for those unable to attend on Tuesday or Thursday. Tuesdays sessions are now available to book on MagnaPass.   Tuesday: Mile repeats   Run 1 mile at a pace just faster than your 5km pace.   Follow with a 2 minute walking recovery.   Repeat this a further 2 or 3 times so you have ran a total of 3 or 4 miles.   You should aim to complete each mile at the same pace or slightly faster than the last if you can.   This is a good session for improving your 5km pace .   Thursday: Lamppost intervals   Find a path with equally distanced lampposts.   start from one lamppost and sprint to the next then Jog back…
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Virtual sessions 15/17 September

Training
Hi all, This weeks virtual sessions are below. Unfortunately we can't offer a Zoom session this week. Tuesday - Decreasing intervals This session is also delivered by Suzanne in the video below. You're going to run 1 mile, followed by 1km, then 800m, then 600m and finally 400m. The aim is as the distance reduces your pace should increase. So aim for 5km pace for the 1 mile and the try to increase your pace for each interval. Have a 90 second walk/very slow jog recovery between each interval. It's a tough session, but really good to improve your 5km pace. Thursday - Hills Find a long hill. Run up and down the hill 6 time. After the 6th time have a 2 minute walk recovery. Repeat this a further…
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Virtual sessions 1 & 3 September

Training
Hi all, This week we are mixing it up a bit and doing the Zoom session on Tuesday. It's well worth joining if you haven't already - they are good fun. Tuesday (Zoom session): Long intervals Join Lucy for this session coached via Zoom at 6:30pm on Tuesday. 7 mins effort 1 min recovery 6 mins effort 1 min recovery 5 min effort 1 min recovery 4 min effort 1 min recovery Your effort pace should be 80% and your recovery should be a very easy walk of jog. The session delivered by Zoom might differ slightly to this. Use the following link or code to join Zoom: https://us02web.zoom.us/j/89896410473?pwd=dUJWdVNGNHQybFc3TTRzMkdScTE2Zz09 Meeting ID: 898 9641 0473 Passcode: 216763 Please don't pass these zoom details onto anyone who isn't a Strider. This is…
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Virtual sessions 25/27 August

Training
Hi all, This weeks virtual sessions are as follows: Tuesday: lamppost sprints This session is delivered by the attached video. Find an 800m stretch with evenly spaced lampposts. Alternate running at speed and then jogging at speed until you reach the end of the 800m. Then have a 2 minute recovery. Repeat this another 5 times until you have done 6 800m lengths in total. Your speed running should be 80-90% effort and your jog significantly slower that this. Your 2 minute recovery should be a very slow jog or walk.  Thursday: Pyramid This session will also be delivered by Zoom at 6:30pm on Thursday. Joining details will be posted before Thursday. 1 minute fast 30 seconds recovery 2 minute fast 30 second recovery 3 minute fast 2 minute…
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