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Club Run Schedule

Group 1: 7.30-8.30 per mile    Group 2: 8.30-10 per mile    Group 3: 10-12 per mile

I

SAFETY FIRST

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.

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.

Torches and hi vis garments are MANDATORY in winter months.

PLEASE BOOK ONLINE FOR EACH RUN

STAY SAFE ON THE ROADS!

From now until Christmas the overall scheme for club runs is as follows:

 

On Tuesdays we will be doing some of the sessions devised by Steven Malone for ProjectXII so that everyone can get a taste of this approach and see if it is for them. RPE (Relative Perceived Effort) is a subjective measure of how physically and mentally hard an exercise is for you. It depends not only on your physical fitness, but also on the effect of external stressors (dehydration, altitude, lack of sleep, or poor nutrition) on your performance. So a similar pace may have a different RPE on different days, and the pace for 2-3 min running at a specific RPE will be faster than than that for a 10 min period. For example, your 5K pace may count as an RPE of 8 over the time that it takes you to run 5K, but that same pace will seem pretty easy if you're only running for 2 min!

RPE5 – Recovery. An easy jog. In Talk Test (sometimes used to define exercise intensity) terms, you can easily keep a conversation at this effort.

RPE6 – Moderate. Some call it a forever pace. You can talk sentences in this effort zone.
RPE7 – Comfortably hard. For a runner, it’s the fastest pace which can still be fun. You can say a sentence but may need to take an occasional break.

RPE8 – Hard. Your breathing is heavy, but you’re confident you can go faster. You can say a couple of words at a time, but you need a good reason to.

RPE9 – Uncomfortably hard. If you take the talk test, most words you say are unprintable.
RPE10 – Maximal effort. In the talk test, you do not talk and hate the world.

For the Tuesday training it will be helpful if you programme the session into your Garmin (if you have one). This is very easy to do and instructions can be found here.

On Thursdays there will be a variety of longer runs with a twist, including some 'just a run' so you can forget about training and just have a good time.

Saturday 18th November

Away parkrun: Warrington

Group 1

Tuesday 5th December

15' warm up. 4 x (7' up and down hill at RPE7, 3' up and down hill at RPE6) 15' cool down

In this session run hard both up and down the hill for 7 min, then recover with 3 min both up and down

Thursday 7th December

Prediction run

Group 1

Tuesday 12th December

15' warm up. 14 x (2' at RPE8, 1' walk). 15' cool down

Thursday 14th December

Christmas lights social run

Group 1

Tuesday 19th December

15' warm up. 3 x (10' at RPE8, 3' at RPE5). 15' cool down

Thursday 21st December

Christmas lights social run

Sunday 3rd December

Trail run: Bollington and White Nancy. Meet 0845 Adlington Road Car Park

Group 2

Tuesday 5th December

15' warm up. 4 x (7' up and down hill at RPE7, 3' up and down hill at RPE6) 15' cool down

In this session run hard both up and down the hill for 7 min, then recover with 3 min both up and down

Thursday 7th December

Prediction run

Group 2

Tuesday 12th December

15' warm up. 14 x (2' at RPE8, 1' walk). 15' cool down

Thursday 14th December

Christmas lights social run

Group 2

Tuesday 19th December

15' warm up. 3 x (10' at RPE8, 3' at RPE5). 15' cool down

Thursday 21st December

Christmas lights social run

Saturday 18th November

Away parkrun: Warrington

Group 3

Tuesday 5th December

15' warm up. 4 x (7' up and down hill at RPE7, 3' up and down hill at RPE6) 15' cool down

In this session run hard both up and down the hill for 7 min, then recover with 3 min both up and down

Thursday 7th December

Prediction run

Group 3

Tuesday 12th December

15' warm up. 14 x (2' at RPE8, 1' walk). 15' cool down

Thursday 14th December

Christmas lights social run

Group 3

Tuesday 19th December

15' warm up. 3 x (10' at RPE8, 3' at RPE5). 15' cool down

Thursday 21st December

Christmas lights social run

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