Category: Training

Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing 800m repeats.  (22-25) which will be lead by Lucy are doing mile repeats.  (25-27) which will be lead by Cat are doing down the clock intervals. 5,4,3,2,1 with recovery in between.  (27-30) which will be lead by Neil are doing a decreasing interval session. (30-33) which will be lead by Mary are doing a speed session on the cycle path.  (33+) which will be lead by Liz are doing mile repeats.  Thanks ? 

Important: Hi all, due to its popularity in previous years, this year we will be doing another ‘naked’ run. For those that have never done one of these it’s where you run without any technology to tell you how you’re doing for your time! You write down the time you think you’ll complete the course in, and at the end whoever is closest to their predicted time, wins. Simple as that! The course will be an ‘unusual’ distance (no longer than 5 miles) and it won’t be revealed until 10 minutes before we are due to set off. This will take place on TUESDAY 20th November. That’s 2 weeks tomorrow. Hope many of you can attend. ?

Due to unforeseen circumstances the 22/25 group will now be pairing up with the Sub 22 group . 

Good morning all here are tonight’s sessions.  (Sub 22) which will be lead by Sam are doing a changing hill pyramid session.  (22-25) which will be lead by Lucy are doing an interval session.  (25-27) which will be lead by Cat are doing a 4 mile out and back run with negative splits. (27-30) which will be lead by Caroline are doing a hills session.  (30-33) which will be lead by Gav are doing a lamppost speed session.  (33+) which will be lead by David H are also doing a lamppost interval session. Thanks all - don’t forget , tomorrow social night starts at 7.15pm, if you could arrive for this time that would be great. ??

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing 12 x 400m repeats between the half pipe and the steep hill.  (22-25) which will be lead by Liz are doing a lamppost speed session.  (25-27) which will be lead by Cat are doing 6 x 3 minute repeats at the half pipe with 2 minutes recovery in between. (27-30) which will be lead by Gav are doing 4 x 400, 3 x 300 , 2 x 200 , 1 x 100 with active recovery near grangefield school.  (30-33) which will be lead by Suzanne are doing an Indian file relay session.  (33+) which will be lead by David are doing a 1 mile warm up followed by 2 miles tempo and then…

Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights. It’s parents evening at the college tonight so the car park may be busier. Sub 22 + 22-25 which will be led by Liz and Caroline, are doing hills (half pipe and steep hill mix) 25-27 which will be led by Cat, are doing intervals: up the clock 1, 2, 3, 4, 5 mins with 90s rest x 2 with 6 mins recovery between sets.   27-30 which will be led by Suzanne, are doing mile repeats.   30-33 which will be led by Lucy, are doing an intervals session.   33+ which will be led by David H, are doing a pyramid Session. Happy running ?‍♀️?‍♂️

Good morning all, Tonight's sessions are below. Please remember to wear hi-viz now we’re into the dark nights... showing off those Scarborough 10k t-shirts would be perfect for those who ran. ? Sub 22 which will be led by Caroline, are doing 400m repeats. 22-25 which will be led by David H, are doing pyramid session 1,2,3,4,5,4,3,2,1. 25-27 which will be led by Cat, are doing a tempo run 1.5 mile warm, 2.5 mile tempo, 1 mile cool down. 27-30 which will be led by Suzanne, are doing 4(ish) miles with negative splits. 30-33 which will be led by Fiona, are doing hills at Oxbridge roundabout. 33+ which will be led by Lynda, are doing hills. Happy running ?‍♀️?‍♂️

Good morning all, Here are tonight's sessions and please remember to wear hi-viz now we’re into the dark nights: Sub 22 which will be led by Paul J, are doing fartlek.   22-25 which will be led by Liz, are doing Indian file .   25-27 which will be led by Cat are doing hills on Birkdale Road - 2 x 6 reps, aim to get faster within each set.   27-30 which will be led by Gavin, are doing hills.   30-33 which will be led by Fiona, are doing a circular route (4ish miles) with varying speeds.   33+ which will be led by Dave E, are doing 2x1 mile repeats at 5k pace. Happy running ?‍♀️?‍♂️ 

Here are tonight’s sessions , don’t forget the car park will more than likely be full tonight so you’ll have to park in Sainsbury’s or the surrounding roads and please try and wear some hi viz now the dark nights are back upon us .. (Sub 22) which will be lead by Sam are doing a 5 mile social/recovery run, pace will be no faster than 8.30 minute miles. (22-25) which will be lead by Lucy are doing a decreasing interval session. (Suitable for those in group 1 not wanting to run a recovery run) (25-27) which will be lead by Cat are doing 8 x 400m repeats, with 400m recovery on the cycle path near grangefield school. (27-30) which will be lead by Liz are doing a lamppost speed…

Morning all, Don’t forget tonight there are no formal sessions as it’s our ‘Run and Talk’ session. We do these once or twice a year and it’s to promote and support mental health. There will be a 3 mile and a 5 mile run. I have to stress these are social runs and should not be run at at a fast pace. I would advise to not come tonight if you were planning on running fast as the likelihood is you’ll be on your own. Both runs will have multiple coaches in to keep an eye on things and the 5 mile run will set off 5 minutes before the 3 mile run so that not everyone is setting off at the same time. Afterwards it’s free tea and coffee…