Club Run Schedule
Group 1: 7.30-8.30 per mile Group 2: 8.30-10 per mile Group 3: 10-12 per mile
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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!
Starting 12th March we have a new block of training runs. Tuesdays will be either a speed/hill session or a 'social' run of about 5 miles. Thursdays will be a tempo run with the odd twist thrown in!
Tuesday 30th April
Training session:
10 min warm up, 6 x (800m @RPE8 with 400m recoveries @RPE5), 10 min cool down
OR
Social run: approx 5 miles
Tuesday 7th May
Training session:
1 mile warm up, 10 x 2min hills, 1 mile cool down
OR
Social run: approx 5 miles
Tuesday 14th May
Training session:
1 mile warm up, 2 x3km reps @RPE8, 1 mile cool down
OR
Social run: approx 5 miles
Tuesday 21st May
Training session:
1 mile warm up, 12 x 300m reps @RPE* with 45sec recoveries @RPE5, 1 mile cool down
OR
Social run: approx 5 miles
Tuesday 28th May
Training session:
1 mile warm up, 5 x (Twinnies Bridge up to the Rugby Club, sprint down to Twinnies Bridge, RPE5 to the steps up to Styal Road, RPE6-7 up the steps, RPE5 back to Twinnies Bridge), 1 mile cool down
OR
Social run: approx 5 miles
Thursday 2nd May
Tempo run (RPE 7)
Group 1: 8+ miles
Group 2: 6+ miles
Group 3: 5+ miles
Thursday 9th May
Run taking in the board walks
Group 1: 8+ miles
Group 2: 6+ miles
Group 3: 5+ miles
Thursday 16th May
Social away run: details to follow
Thursday 23rd May
Run including the Firestation route
Group 1: 8+ miles
Group 2: 6+ miles
Group 3: 5+ miles
Thursday 30th May
50 min run with 20min @RPE8 (or 2 x 10min with a 5min recovery in between)
Group 1: 8+ miles
Group 2: 6+ miles
Group 3: 5+ miles
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Friday 3rd May
Daytime Run, 0930 start
Friday 10th May
Daytime Run, 0930 start
Friday 17th May
Daytime Run, 0930 start
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Saturday 18th May
Away parkrun: Macclesfield
Friday 24th May
Daytime Run, 0930 start
Friday 31st May
Daytime Run, 0930 start
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