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 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
Tuesday 15th April
10min warm up. Long reps: 6 x 1.6km (1 mile) reps at MP-10sec with 800m jog recoveries. Short reps: 600m reps at 5-10K pace with 400m jog recoveries, as many times as possible in the time. 10min cool down.
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or social run
Tuesday 22nd April
Marathoners: Easy 5 miles. Non marathoners: 10min warm up. Hill reps, as many times as possible in the time. 10min cool down.
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or social run
Thursday 10th April
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Social run
Details to follow on chat groups
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Thursday 17th April
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5-10min warm up. Tempo run. 5-10min cool down. Total of 5-12 miles depending on group​
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Thursday 24th April
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Easy run. Total of 5-9 miles depending on group and whether or not marathon training
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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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Friday 18th April
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Daytime Run, 0930 start
Details to follow on chat groups​
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Saturday 19th April​​
Away parkrun: Heaton Park​
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Friday 25th April
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Daytime Run, 0930 start
Details to follow on chat groups​
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