Week Starting 10th March with sessions up to the relays

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 Hello!

Some fantastic training completed recently and some great racing to celebrate.

Congratulations to Gary Worrall, who represented Worcestershire in the Inter-Counties Cross Country—a stacked field! Always great to earn a county senior vest.

Alex Blair ran a PB at the Battersea Half Marathon across the full distance (77 minutes) and also smashed his 10K PB. He’s looking strong for his upcoming marathon—his training is really paying off. Big shoutout to Alex’s brother, Matt, who is absolutely smashing his running, too. We’ve got our eye on you, sir! Good genes.

Tom Pryor also did himself proud at the Chester 10K, setting a fantastic PB of 37 minutes. The last couple of miles looked tough, but what a great winter he’s had! Excited to see what he can do on the track this season.

Jonny Morris and Dan Turner also smashed their recent half marathons last weekend both running a superb 70 minutes. Well done lads. 

The Spring Relays are coming up, and you all know how much I love these events! It would be fantastic to get as many of you racing and supporting the club as possible. I’ve said it before, and I’ll say it again—racing the relays makes all other road races feel easier! It’s always a great day out, too. The Spring Relays can throw anything at us—sunshine one minute, snow the next—so they certainly keep us on our toes!

Please let Dave know your availability. I’m also organising a time trial for this. Putting down a parkrun time is one thing, but turning up and racing one another for team selection is another challenge entirely! Please do your best to make it to the TT.


Here's the next few weeks of training:


Week Starting 10th March

Tuesday: Warmed up and Ready to go 6.50pm Track Session:

• 5 mins Tempo building up to the last 90 secs at a good pace.

• 6 x 800m off 75 secs recovery – below 5k pace

• 3 x 150m sprints


*Thursday 13th March: 

Warmed up and ready to race 6.50pm – Fordhouses Cricket Club - Wolves Relay Time Trial 5k– [Women are more than welcome to join us too – not sure what Sab is doing for selection.] – Route will be one of the MVRs – more to follow. Simons Group are more than welcome too – no beers or elapsed time though!!!

Saturday: 9.30am Warmed up and ready to go: Compton Park: 

• 6 x 5 mins off 1 min recovery

• 10 x 15 sec hill sprints. 


Week Starting 17th March

Tuesday: Warmed up and Ready to go 6.50PM: Aldersley Track:

• 3 sets of 4 x 400m at below 5k or 10k pace [depending on where you are at] off 75 secs recovery. Jog a lap in-between sets.

• 4 x 200m quick


Thursday: 10 WU – 15 Threshold / Tempo [depending on legs] -10 CD


Saturday: 9.30am Warmed up and ready to go: Cupcake Lane 8 mile run off road- canal and back on track -  with 2 mile tempo in middle. I will put out more details later – There will be points for people to do less by doubling back earlier on. 


Week Starting 24th March

Tuesday: Warmed up and Ready to go 6.50PM: 5 min tempo - 6 x 800m (5k pace) off 75 secs Nice and short so we are left fresh for Saturday.

Thursday:  Easy 6 miles MAYBE A MEAL AFTERWARDS? [do not do a session – make sure you are 110% ready for the relays]. Followed by some 80m strides – to enable some pace to come back to your legs.


Saturday: Relays… Enough said!


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