This week's Club sessions

TUESDAY 26th October

October 26@ 6:30 pm - 8:30 pm

KEEP ON RUNNING!!!

PLEASE STAY SAFE AND FOLLOW GOVERNMENT GUIDE LINES.

EVERYONE must bring head/body torch and hi vis

No torch or hi viz

No CLUB RUN!!!

From. The Phoenix sports club. Styal road. Styal.

Risk Assessment

Please ensure that you are fully aware of the rules for group runs as set out in the “Resumption of Club Activities” spreadsheet.

Please take care on uneven ground watch out for trip hazards(Tree roots, stones, pot holes and high curbs) and be conscious that we are running on some open roads.

Theme: SPEED

All distances approximate.

Start with 5 mins dynamic stretches plus a short jog warm up/cool down get your heart rate up. Up to coach/leader!

ALL

2k Jog warm up.

mark a course 400 meters long one cone at either end one in the middle.

split into 2 pairs matched fast and less fast, half number 1, half number 2

number ones. Number 1 start one end number 2 start the other end.

200 meters fast 200meters Jog recovery

400 meters fast 400meters jog recovery

x 2

1 min rest

Meet and retreat. runners start at the same time, run fast to meet their opposite number then jog back to their beginning point.

do this twice.

1 min rest

200 meters fast 200meters Jog recovery

400 meters fast 400meters jog recovery

x 2

Leaders/coaches may change distances or venues or routes.

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!!

PLEASE STAY SAFE ON THE ROADS!

Thursday 28th October

October 28@ 6:30 pm - 8:30 pm