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!
Thursday 1st October
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Individual groups: tempo, 6-8 miles depending on group. 1.5-2 easy warm-up, 3-4 at tempo and 1.5-2 easy cool down
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Tuesday 13th October
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Kenyan Hills:
warm-up then 3 x 6-8 min continuous up and down with 2-3min recovery between each set. Cool down
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Thursday 22nd October
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Broken tempo:
Group 1: 3 x 1.5 mile at tempo with 90sec floats between
Group 2: 3 x 1.25 mile at tempo with 90sec floats between
Group 3: 3 x 1 mile at tempo with 90sec floats between
Tuesday 6th October
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Cruise intervals. All groups do warm-up and cool down then:
Group 1: 5 x 6min at threshold with 60sec jog recoveries
Group 2: 4 x 6min at threshold with 60sec jog recoveries
Group 3: 4 x 5min at threshold with 90sec jog recoveries
Thursday 15th October
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Timed out and back:
Out for 30min, turn and come back faster
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Tuesday 27th October
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Handicap Chase:
2 x 12 min loop. Group 3 starts first, group 2 2min later and group 1 4min later
Thursday 8th October
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Social: Run and Talk
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Tuesday 20th October
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Time based reps:
Group 1: warm-up, 6 x 4 min with 90sec recoveries, cool down
Group 2: warm-up, 5 x 4 min with 90sec recoveries, cool down
Group 3: warm-up, 5 x 3min with 2min recoveries, cool down
Thursday 29th October
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Halloween run
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