Week Starting 10th Feb

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Well done to all the lads involved in getting promotion as champions at the week - superb season and effort. Kudos to Dave too and managing you all! An amazing end to the season too for the ladies who’ve done superb to get their team back on track. Big respect for Sab who has worked tirelessly to make this happen. 


So moving on and into the spring (nearly) we’ll still be doing longer reps on Tuesdays, tempos on Thursdays and shorter work on Saturdays.


As we’ve all battered ourselves on that course last Saturday a slight contradiction to that just for this week!


Tuesday warmed up and ready to go for 6.50pm. I’ve had a few complaints that we don’t start on time so please be ready for 6.50pm sharp. 5 min tempo to get yourselves going and strides. Then a track session to get the legs and heart pumping! 3-5k pace depending on where you are at. 


2 sets of 6x300m with a walk 100m recovery back to start. Jog a lap inbetween sets. 


Marathoners 10 mins tempo to get more volume in afterwards. 


Thursday some sort of Tempo - build blocks of 3  x 10 minutes with 10 warm up 10 quicker 10 tempo.


Saturday: warmed up and ready to go 10am track again! 5 x 1k off 90 secs recovery 5k pace. 


So you can see I’ve switched the sessions around to allow for the weekend. 


Cheers,


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