Week beginning 23rd October

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Well done on such an impressive turn out of both people racing and marshalling yesterday. Huge congratulations to our masters women on their silver and the men on the bronze. I know a lot of you weren’t 100% healthy yesterday. But you turned up and did yourselves proud. Was ace seeing you go round. 


Here’s this weeks training:


Tuesday: 6.50pm Warmed up and ready to go for 12 x 400m hill efforts concentrating on the up and the down: Ashfield Road 400m efforts off 1 minute recovery.

https://www.mapmyrun.com/routes/view/5670570379/


Then 8 x 20 secs sprints up Compton Hill off walk back down. 


Saturday: 9am ready to go

So get a little warm up in 5 mins with some strides beforehand. Cupcake Lane to Wombourne station ( clear the station and back) Tempo out : quick back. 

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