Week starting 14th March

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Hi all please note that Tuesday sessions will vary for you depending on the paces you are running. Please try to come to the sessions based on your pace rather than mates. This is so we can form meaningful groups that give you quality sessions that lead do progression. For me I’m looking at providing good quality sessions for  runners such as Sabrina, Beth T, Ceri, TC, Jay, Dave N, Andy D, Lucy C, Paul C, Holly B etc but you’re all welcome if you can run the described pace. Abbo and Jackie will have people they are focusing on such as Min, Louie, Beth T that are all running the track this summer etc. As coaches we all have individual runners that we personally advise that will go with different groups based on abilities, such as Dan Turner who I look after that trains well with Min and Louie. But he’ll occasionally come with me on Tuesdays too. My Tuesday sessions are based on what Abbo abs Jackie set but with a slightly different emphasis on a longer session. Abbo is primarily getting the runners he coaches personally to focus on 3k I’m looking at 5k all the way to half marathon. I’m also looking at runners that can run 5k in 17- 18 mins to half in 75-80+mins. Abbo will have runners that can run 3k in 8+ mins and 5k in 15. Simon caters for a really good range of runners that enjoy the social side to really compete live road runners. So choose carefully and make sure that if you’ve raced on a Sunday use a group to get a lighter easier session in. Don’t let the ego get in the way. 


Monday easy hour


Tuesday 5 x 1 mile Science Park 6.30pm for warm up - 6.45pm start sharp I’ll be there at this time ready to start. This is for anyone running at 6 - 6.35 min pace for 5k. Anyone running 5 min pace are with Abbo for miles on the track. Anyone running over   6.35 min pace are with Simon doing km efforts around the Molineux. As you progress in a group or if you’ve been injured you can move about. We will from time to time be all together on some nights when it gets lighter. We’ll do sessions at Compton Park and other places together to the whistle so keep a look out for sessions. I will also come and set some of Simon’s sessions and time them leaving other coaches to look after mine on Tuesdays too.  


Wednesday easy 8- 10 miles with pick up in the last 15 mins


Thursday 10 warm up tempo 20 mins tempo 10 mins cool down done as a continuous run 


Friday day off or 20 mins jogging


Saturday Aldersley Stadium 9.30am (stadium track fees apply) for warm up. 9.45am start (sharp) 12 x 400m @ 5k pace off 1 min recovery followed by 8 x 200m just under 5k pace cool down 


Sunday long run up to 1 hour 45 min


Back out in the pm for football pitch session 


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