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January 2020

Tuesday 21st January

January 21 @ 6:30 pm - 7:30 pm
Spindles,
United Kingdom
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Theme: Speed Work **Hi-viz jackets & head torch compulsory** 5 mins dynamic stretches first 1.5 k gentle w/up to mill lane Group 1&2.  4 x 1.5K fast to bus stop opposite gym gate. Group 3  4 x 1 k mill lane to fire station road 1.5k gentle cool down.    

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Thursday 23rd January

January 23 @ 6:30 pm - 7:30 pm
Spindles,
United Kingdom
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Theme: Tempo Run : Learning Marathon Pace! **Hi-viz jackets & head torch compulsory** All Start with 5 mins dynamic stretches 6 miles at marathon pace. Gym gates to motorway ridge on Thorley lane (extension of Runger lane) 3:00 marathon = 6:51 m/mile 3:15 marathon = 7.30 m/mile 3:30 marathon = 8.00 m/mile 3:45 marathon = 8.30 m/mile 4:00 marathon = 9.00 m/mile 4:30 marathon = 10.17 m /mile 5:00 marathon = 11.26 m/mile 5:30 marathon = 12:35 m/mile  

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Saturday Run

January 25 @ 8:15 am - 11:00 am
Spindles,
United Kingdom
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Arrange via WhatsApp Park run – start at 9:00am at the Carrs Wilmslow 9-10 miles running from the club at 8:15 to park-run and back 5-6 mile slow run from gym – 9:00am

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Sunday Run

January 26 @ 9:00 am - 10:30 am
Spindles,
United Kingdom
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Normally around 10 + miles from the gym at 9am arranged via WhatsApp.

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Tuesday 28th January

January 28 @ 6:30 pm - 7:30 pm
Spindles,
United Kingdom
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Theme: Strength AKA HILLS **Hi-viz jackets & head torch compulsory** Start with 5mins dynamic stretches 1.5k. W/up cool/down start of second tunnel and back. 12 x 2  Minute hills. Using hill outside the hotel. 1.5k cool down. From top of the hill to first tunnel and back to gym gate.    

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Thursday 30th January

January 30 @ 6:30 pm - 7:30 pm
Hoopers Wilmslow,
SK9 1PB
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Theme: Marathon Mixer i.e. Running in Wilmlslow Free parking at Hoopers from 6pm so meet behind hoopers for 6.30 start. **Hi-viz jackets & head torch compulsory** All Start with 5 mins dynamic stretches Group 1&2 – 7 miles marathon pace Group 3 – 6 miles half marathon pace Advisory routes … 7 miles 6miles

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