Week starting 22nd of April

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What a fantastic couple of weeks of racing. In fact it began at Stafford Half. Every single one of you have put your arse on the line and shown up. I can’t tell you how proud I am. Some of you may not have ran the times you wanted but you got out there and you got round. Marathon and half marathons are very tricky. Months of training and it’s down to one day! So, remember you can go again and you will. Those of you that hit your targets bloody well done. All the hard graft over the winter will turn into a superb summer. I think we have one more marathoner left in DOJ 6th May at Milton Keynes. So best of luck mate. 

Moving forward now into summer I’d like the group to concentrate turning the miles into shorter races - 5k and 10k. Well mixing up track, grass and parks on Tuesdays and Saturdays and I’ll be introducing an optional Thursday Tempo. We’ll go again in the autumn for halves and full marathons. 

So here’s this weeks:


Tuesday track work at Aldersely:


Those racing Friday / weekend warm up. 1 mile on the track tempo followed by 10 x 200m off 1 min standing / stretching recovery - this about getting the legs going and keeping good form. Aim for below 5k pace but not flat out. This is about getting some speed in the legs for the race. 


Those not racing at the weekend 6 x 1km off 90 secs various paces. Again you can enjoy these - get into them and we’ll step one or two up in the middle.


Saturday meet at Bantock Park 9.30 for warm up or be warmed up for 10am 10 x 2 mins off 1 min recovery. 8 times 20 sprints 



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