Club Run Schedule
With the exception of the social runs we divide into groups; the following times are based on a tempo run
Group 1: 6-8 min per mile Group 2: 8 -10 min per mile Group 3: 10-12 min per mile
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SAFETY FIRST
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Take care on uneven ground and watch out for trip hazards (tree roots, stones, pot holes and high kerbs) and be aware that we are running on some open roads.
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Start with 5 minutes dynamic stretches plus a 1-1.5 mile jog warm up to get your heart rate up.
Finish with a 1-1.5 mile cool down jog and some static stretches.
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Torches and hi vis garments are MANDATORY in winter months.
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PLEASE BOOK ONLINE FOR EACH RUN
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STAY SAFE ON THE ROADS!
Tuesday runs are a speed/hill session or a social run, Thursdays are a tempo run with the odd twist thrown in!
Tuesday 26th November
10min warm up. Step-ups: 100m easy, 100m steady, 100m hard, 100m jog recovery. Repeat as many times as you can in the time. 10min cool down.
Tuesday 3rd December
10min warm up. Hills. 10min cool down.
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or social run
Tuesday 10th December
10min warm up. 800m reps at 5k pace with 90 sec jog recoveries. As many as you can in the time.10min cool down.
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or social run
Tuesday 17th December
10min warm up. 400m reps at 5K pace with 1min jog recoveries. As many as you can in the time. 10min cool down.
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or social run
Thursday 28th November
Steady run, 5-8 miles depending on group​
Thursday 5th December
1-tempo-1 with the tempo section being 3, 4 or 5 miles depending on group ​
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Thursday 12th December
Steady run, 5-8 miles depending on group​​
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Thursday 19th December
Christmas Lights social run: details TBC​
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Friday 29th November
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Daytime Run, 0930 start
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Friday 6th December
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Daytime Run, 0930 start
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Friday 13th December
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Daytime Run, 0930 start
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Friday 20th December
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Daytime Run, 0930 start
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