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 28th July
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Hill session. All groups together at Quarry Bank
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Thursday 6th August
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Individual groups: tempo, fartlek, easy, 1-X-1 etc depending on the conditions and the LiRF​
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Tuesday 18th August
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Hill session. All groups together at Quarry Bank
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Thursday 27th August
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Individual groups: tempo, fartlek, easy, 1-X-1 etc depending on the conditions and the LiRF
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Thursday 30th July
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Individual groups: tempo, fartlek, easy, 1-X-1 etc depending on the conditions and the LiRF
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Tuesday 11th August
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Warm up. 800m speed reps @ RPE 7 with 400m jog recoveries, as many as the time allows. Cool down​​
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Thursday 20th August
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Social run
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Tuesday 4th August
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Warm up. 600m speed reps @ RPE 7 with 400m jog recoveries, as many as the time allows. Cool down​​
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Thursday 13th August
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Individual groups: tempo, fartlek, easy, 1-X-1 etc depending on the conditions and the LiRF
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Tuesday 25th August
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Warm up. 600m step ups (200m at RPE 6, 200m at RPE 7, 200m at RPE8) with 400m jog recoveries, as many as the time allows. Cool down​​
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