Week starting Monday 28th March

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Huge well done to those that raced yesterday for the club. Brilliant performances by every single one of you. It’s a tough course and great experience. It’s the type of course that makes other kinds of racing seem a little bit easier! On the whole the relays are the best of the best in the midlands and in a couple of weeks it’s the very best from all over England so please be proud with yourselves for representing the club at this level. Really good to see those making their debut yesterday you did amazing. Both the men and the women have qualified for National finals in a few weeks. There will be a few of the A team away on various training camps so this will be a great opportunity for some of you to step into our A teams. The nationals are always great to attend. As it’s a relays you often get to run alongside (albeit for a while) with some of our GB stars. It’s also brilliant to watch. So if you’re not racing, coming back from injury or just not you’re type of race come anyway - I’m sure you’d love it.


So, here’s a new week of training:


Monday: easy hour


Tuesday:  6.30pm for warm up abs drills: Aldersley fields for session..3000(3 mins recovery) 2000(2 mins recovery)1000 (2 mins recovery) then 5x20/30 sec hill sprint. The 3000/2000 at relatively your 5 k pace ..1000 m at your 3000 m pace 


Wednesday: easy 10 miles 


Thursday: Tempo - see Abbos sessions: 3x7 mins. Alternatively: 12 min warm up 20 mins tempo 12 mins cool down.


Friday: Rest day or easy 20 min jog 


Saturday: Aldersely Stadium 9.30am for warm up and drills 5 min tempo 6 x 800m off 2 mins recovery. 5 mins tempo. Cool down. As we’re only doing 6 x 800m I want them fast! 


Sunday: long run up to 1 hour 45 mins 

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