Week Starting 27th Jan.

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Well done to everyone who raced this weekend—some fantastic performances, including a silver M50 medal for our Chair, Dave Norman. Absolutely brilliant!

We're heading into a period where an extra push in sessions can make all the difference—not just for those racing cross country but also for those preparing for spring marathons. The next two weeks are key for building strength and sharpening performance.

Tuesday

Be warmed up and ready to go for 6:50pm at Aldersley Stadium track.

• Session: 4 minutes tempo

• 4 sets: 1k at 5k pace, 75 seconds recovery, then 400m at 3k pace, with 75 seconds recovery between sets.


Thursday

Unless you have your own session planned:

(as a continuous run)

• 2 miles warm-up

• 2 miles at 3/4 pace 

• 2 miles cool-down

Saturday (*WOLVES & BILSTON AC ONLY)

This is our last chance to get out on the cross-country course at Aldersley. If we can warm up together, I’ll take you through the lap, highlighting the key parts of the terrain, which is a bit different this year.

• Followed by 10 x 300m efforts, including the short, sharp climb onto the railway track.

• 10 mins tempo on the course to finish.

It would be great to see everyone there, working together as a team and club.

As Dave has said, let’s aim to get every single member out for February 8th. The ladies have had an amazing season in their league, and the men’s league title is ours for the taking. Let’s go for it!


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