Running Group

This week's Club sessions

TUESDAY 23rd November

 @  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 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: Strength

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.  

GROUP 1 ,2 &3. 

2K warm up.

6 x 800 meters.  2 minutes recovery.

2k cool down.

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 25th November

6:30 pm - 8:30 pm

KEEP ON RUNNING!!!

PLEASE STAY SAFE AND FOLLOW GOVERNMENT GUIDE LINES.

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

Risk Assessment.

EVERYONE must bring head/body torch and hi vis   

No torch or hi viz 

No CLUB RUN!!!

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.

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.

Group 1 & 2.

7 miles slow/steady run incorporating 3 miles fast after 2 miles.

so 2 miles slow/steady - 3 miles fast - 2 miles slow/steady

Group 3.

6 miles slow/steady run incorporating 2 miles fast after 2 miles.

so 2 miles slow/steady - 2 miles fast - 2 miles slow/steady

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!