KEEP ON RUNNING!!!
PLEASE STAY SAFE AND FOLLOW GOVERNMENT GUIDE LINES!
PLEASE BE AWARE OF GOVERNMENT GUIDE LINES ON EXERCISE DURING LOCK DOWN!!
Please take care on uneven ground, watch out for trip hazards and be conscious that we are running on some open roads.
all distances are approximate.
As we are in lock down AGAIN please follow government rule.
From The Britania Airport Inn or your own home.
warm up with dynamic stretches !!!
Coaches / Leaders to chose route and may alter workout to suit.
1.6 k warm up. (warm up guide. Your warm up run should be done at a speed at which you can easily chat to someone.)
Group 1 & 2
4 x 1.61 Kilometer (1mile). Brisk *, 3 mins jog recovery. (the jog recovery is important, if you can not jog you have gone too fast)
4 x 1.2 kilometer (.75 mile). Brisk *, 3 mins jog recovery. (the jog recovery is important, if you can not jog you have gone too fast)
- Brisk/Threshhold a pace not all out but at which your heart rate is getting to 80/85 %. often described as comfortably hard about 8 on the PerceivedExertion Scale of ten!
- I do this as a continuous run!
All 1.6 k cool down. (At the speed of a chat)
followed by static stretches !!!
Please remember to start off and finish with stretches Dynamic before/Static afterwards and a slow warm up/ cool down.
THE STRETCHES WARM UP AND COOL DOWN ARE TO PROTECT YOUR MUSCLES AND JOINTS AVOID THEM AT YOUR PERIL!!