Week beginning 6th January 2025

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Hi everyone,

I hope you all had a great festive season. It’s been nice to see most of you, and it’s great to spot some of you back to running on Strava after a well-deserved break.

To avoid confusion and ensure everyone gets the right kind of training, I’m making a few changes to the weekly schedule moving forward:

Weekly Training Outline

Tuesdays:

Traditional winter training focused on endurance. This will include longer efforts, mixing in hills and distances of 400m to a mile [and occasionally for marathoners longer efforts of 2miles to 5k].

Thursdays:

These will be short, snappy sessions to maintain speed without overstressing the body. Since I won’t be able to attend many Thursdays, you’ll need to arrange these among yourselves. A good format could be:

• 2-mile warm-up with strides

• A short quality session

• 1–2 miles to cool down

Avoid easy runs with long elapsed times unless it’s a planned recovery run. Do your best to work together on these sessions.

Saturdays:

The 9:30am Saturday Session remains open to all as usual.

However, starting 10:30am, I’ll run a new session specifically for Wolves members focusing on:

• Distances of 5k and below

• Track competition prep for Spring/Summer

If you’re focusing on 5k+ improvements, the 9:30am session will better suit your goals.


I’ll try to attend as many sessions as possible, but January and February are particularly busy for me with London Fashion Week prep. If anyone is interested in joining the coaching team or can volunteer time (especially if resting or injured), please get in touch.

Looking forward to seeing you all out there!

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Week beginning 6th January 2025


Tuesday: Warmed Up and Ready to go 6.50pm Westacres Pub WV3 9HP. 4 min Tempo followed by 12 x undulating 400m off 75 secs recovery.

Westacres 400m:

Click to see map


Thursday: As it’s the League races an easy 5-6 mile run. Don’t bugger about with stop / starting. Get it done. Followed by some strides and stretching in the warm. 


Saturday League Cross Country Races – see you there.

 

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