NEW Club Run Schedule | Styal Running Club

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: up to 8 min/mile (5 min/km)

Group 2: 8 -10 min/mile (5-6.2 min/km)

Group 3: 10-12 min/mile (6.2-7.5 min/km)

SAFETY FIRST

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.

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.

Torches and hi vis garments are MANDATORY in winter months.

PLEASE BOOK ONLINE FOR EACH RUN

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 1st July

Warm up. Pyramids: 5' at RPE 6, 3' at RPE 7, 1' at RPE 8 and 30s at RPE 9 with 1' easy jog recoveries between each. Then go back down again (30s, 1', 3' and 5'). Cool down

social run

Tuesday 8th July

Training session at Phoenix with Coach James

social run

Monday 14th July

Track session with Coach James

Tuesday 15th July

Trail/social run

Tuesday 22nd July

Warm up. 6' at RPE 6, 4' steady progression to RPE 8, 5' at RPE 5 then 20' spent just above and below red line. Cool down

social run

Tuesday 29th July

Warm up, 2' hill reps (up hard and down easy), as many as possible in the time, cool down

social run

Thursday 3rd July

Tempo run: 5-9 miles depending on group

Thursday 10th July

Tempo run with Fartlek:

5-9 miles depending on group

Thursday 17th July

Tempo run: 5-9 miles depending on group

Thursday 24th July

Club handicap race

Thursday 31st July

Tempo run: 5-9 miles depending on group

Friday 4th July

Daytime Run, 0930 start