Week starting 20th November

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So it’s getting dark, wet and a little harder to lace up! But it’s these months that will bring you all a great Spring summer. I’m seeing a few daft Facebook posts about your ‘bad’ runs or your ‘struggles’. Can you stop it please! Sadly the vast majority of people reading your posts will be enjoying your ‘shit runs’. Tell them nothing. Get your heads down and create some positivity. Your head is one of the most important tools for running so be as positive as you can. No one really notices your shit training session or your sluggish parkrun [tempo]! But they will when you smash a race. Train your confidence by ignoring and shutting out what others are doing. 


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. Followed by a tempo into chapel ash and back just over two miles. 


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


Saturday From cupcake down to Wombourne 6-10 mile off road fartlek - distance depends on fitness  (in each mile get 30 secs 45 secs 75 secs of faster running (not flat out) and run the rest at a good pace.

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