Week Starting 21st March

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Well done to all of you that took part in sessions this week. Great week of training. Some race news: Tony Cheema ran a 20

Mile pb this morning in  2:19. Great run and coming into some good form in time for Boston. Paul Clarke narrowly missed out on a sub 90 half by a few seconds. A superb run and now a sub 7 min half marathoner. Other really good runs I’m hearing about are Lucy Calrow who ran a fantastic 1:28 half at staffs. Ben Pilsbury ran a superb 1.23 also at staffs. Sorry if I have missed anyone else off - I haven’t been sent others.


In other news you may know Louise Hacket who sometimes joins us on Saturdays and is coached by Gareth Briggs is an excellent runner. Well yesterday she sealed a perfect winter of cross country with a senior win at the English Schools Cross County Championships. Can’t wait to see what she does this summer.


Monday: easy hour


Tuesday: back home on our track - warm up from 6.30pm start 6.50pm sharp


4x (800/600/400) 

3 different pace 3k/1500m/800m/ pace off different recoveries such as 2 min and 3 min to allow for quality efforts. 


 It’s 7,200k in total so it’s not a massive session. Anyone doing marathons or training for 10k and above do 10 mins tempo on the track afterwards. If racing the relays keep to the session only *NO TEMPO!


Wednesday cut the midweek long run back a bit of you’re racing the relays. If not stick to 10 miles.


Thursday easy 45 mins


Friday rest day or easy jog


Saturday Sutton Park for relays. See you there. If you’re not racing (you should be) so a Parkrun 3 mins recovery followed by 6 x 1 min off a min at the pace you just ran your Parkrun. 


Sunday long run up to 1h 45 mins 

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