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 7th October
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Bleep/Fitness Test​​​
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Thursday 16th October
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Individual group tempo runs
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Monday 27th October
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Macclesfield track session (7 pm start)
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Tuesday 4th November
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All group session - mileage encouragement for November challenge
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Thursday 13th November
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​Individual group tempo runs - bigger miles for Nov challenge
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Tuesday 25th November
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​200m reps with bigger warm up and cool down miles (one on one off)
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Thursday 4th December
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​All club run - 32mins out and 30mins back at different paces
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Tuesday 16th December
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​Fartlek - individual group runs with fartlek training led by the lirf
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Thursday 9th October
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​Individual group tempo runs
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Tuesday 21st October
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1 km speed work runs​​​
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Tuesday 28th October
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Halloween run
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Thursday 6th November
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​Progressive Hot Spot Run - 2 km warm up, 4 blocks of increasing pace (distance dependent on group), 1 km cool down. Program Garmins?
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Tuesday 18th November
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​800m reps with 400m recoveries with bigger warm up and cool down miles
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Thursday 27th November
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Away run t.b.c.
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Tuesday 9th December
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Honeybee hills
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Thursday 18th December
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Christmas run
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Tuesday 14th October
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Speed work with additional strength training
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Thursday 23rd October
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Speed work with additional strength training
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Thursday 30th October
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Tempo run
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Tuesday 11th November
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​Ramp / fitness test - details to follow
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Thursday 20th November
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​Individual group tempo runs - bigger miles for Nov challenge
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Tuesday 2nd December
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​Efforts run - 1 hour run with blocks of 10min efforts with 5mins off
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Thursday 11th December
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Individual group tempo runs
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