NEW Club Run Schedule | Styal Running Club

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)

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!

Tuesday runs are a speed/hill session or a social run, Thursdays are a tempo run with the odd twist thrown in!

Tuesday 19th August

9 x 400m @ RPE 8-9 with 90 second rest or Short/Sharp Hill Repeats

Tuesday 26th August

6-8 x 400m @ RPE 8-9 with 90 second rest

Tuesday 2nd September

12 x 400m @ RPE 8-9 with 90 second rest

Tuesday 9th September

12 x 400m @ RPE 8-9 with 90 second rest

Tuesday 16th September

12 x 400m @ RPE 8-9 with 90 second rest

Tuesday 23rd September

8 x 400m @ RPE 8-9 with 90 second rest

Thursday 21st August

Club Handicap Race

Thursday 28th August

Social away run t.b.c.

Thursday 4th September

Tempo run with middle 3 miles at 10K race pace

Thursday 11th September

Tempo run with middle 3 miles at 10K race pace

Thursday 18th September

Tempo/Easy Run

Thursday 25th September

Last run before Knutsford 10k - Easy Run

Friday 22nd August

Daytime Run, 0930 start