Week starting 19th Sept

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 Incredibly proud of Dan and Sab who were a bit underwhelmed by their runs last week at Cheshire. I’m proud because they didn’t hide. They went again today believing in the hard work they’ve done for months on end. Sometimes you train as hard as you can and it takes a few races to bring it out. And that’s exactly what happened today. 72 mins for Dan and 87 mins for Sab. Unbelievable runs. Carefully and professionally delivered through brilliant pacing and strong minds. Well done you two. I think I speak for all of the group when I say you’re a pair of stars. 


So this week! Tuesday is the David Coleman mile. Entries are closed now. So if you’ve entered get a good warm up and get to the Call Room (entries desk near the track) 5 mins early and make sure you get your number well before your race. Race and then get 30 mins of running in. If your racing the relays Saturday then that’s enough. If you’re not then do 10 x 1 min off 1 min float within the 30 mins.


Everyone not racing the Coleman mile and doing the relays:


2 miles warm up 3 miles tempo 75% hr or 20 secs per mile over your 5k pace. 1 mile cool down. 


If you’re NOT doing the Coleman mile or the relays:


2 mile ready warm up with strides. 5 x 5 mins quick but controlled and not flat out. 90 secs recovery. 1 mile cool down. 


Thursday: 


Relay runners easy hour 

None relay runners 1 hour of fartlek 


Saturday for none relay runners:

Parkrun of your choice plus 3 x 2 mins off 2 min float afterwards at the same pace you just did Parkrun. 

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