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)
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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 1st April
10min warm up. Long reps: 3 x 3.2km (2 mile) reps at MP-10sec with 800m jog recoveries. Short reps: 200m intervals at 5-10K pace with 400m jog recoveries. 10min cool down.
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or social run
Tuesday 8th April
10min warm up. Long reps: 4 x 2.4km (1.5 mile) reps at MP-10sec with 800m jog recoveries. Short reps: Repeat (400m at RPE 3-4 (easy), 400m at RPE 6-7 (comfortably hard), 400m at RPE3-4, 400m at RPE 6-7, 2min jog recovery) as many times as possible in the time. 10min cool down.
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or social run
Thursday 3rd April
5-10min warm up. Tempo or fartlek session (for those not training for a marathon). 5-10min cool down. Total of 5-12 miles depending on group
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Thursday 10thApril
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Social run
Details to follow on chat groups
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Friday 4th April
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Daytime Run, 0930 start
Details to follow on chat groups​
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Friday 11th April
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Daytime Run, 0930 start
Details to follow on chat groups​
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