Tuesday 27th Aug - Saturday 7th Sept (2 weeks)

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 For anyone doing Mid Cheshire I see this as an A race so Tuesday needs to be light and something that gets your legs going:


Tuesday 27th August (I’m not here so if we can get some help timing etc.)


8-  10 x 300m off walk forward 100m go again. Do them at 3/4 pace - no quicker. Then an easy 25-30 min run on the roads. 


Everyone else:


5 mins tempo 

6 x 800m @ 5k pace off 75 secs 


Saturday 31st Sept (I’m back):

9.50am warmed up and ready to go Compton Fields - 5 mins tempo followed by Mona Fartlek. 


Tuesday 3rd Sept the Session will be the time trial at West Park. 6.50pm start. MVR course that starts at Southgate. Can I please ask that despite what you are training for, whatever you have on in life / work etc you attend this. It’s really important we do these things as a group and help each other out as a group - pull each other along as a group. We need to get as many men and women out for this and the actual relays. So talk people into it not out of it! No excuses! 


If you have raced the Mid Cheshire then come and race again. No one expects red hot times like in a race but that’s the point. The relays are hard and tough. Rocking up on a Tuesday after days work is hard. We’ll do 6 x 1 minute off a minute after too. 


Thursday 5th Sept:

Coleman Mile. Get involved please. If you can’t race it or you’re tired etc etc please come and volunteer. I need as much help as possible please.


Saturday 7th Sept


10am ready to go Cupcake to Womborne and back with some fartlek as a group. Track out canal back. Coffee and cake afterwards.

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