Week starting 19th May

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Huge well done to you all for turning out for the Shrewsbury 5K races — so many top performances.


One that stands out for me is Jon Hart — the man with the Big Heart. Congratulations, sir, on your England Masters debut — in a tough age group too. None of this pay-as-you-go British Masters stuff — this was a race Jon had to qualify for and earn selection. You did yourself and the club proud, sir.


Huge well done as well to those who repped the club at the Midland Track and Field League. Some incredible racing by Tom and Gary — big shout out to them too for looking after Serge on his senior debut.

Also, a great run by Adam Soley, capturing a second-place finish behind the great Lee Graton in the tough off-road Cannock Chase Half Marathon.


With lots of people racing at the weekend and many going again on Friday evening, tomorrow’s session will be a recovery/sharpener — and it’ll be on grass. The track is far too hard for a session straight after a race and just before another. The grass at Compton has been cut really short and is ideal with racing flats.


Tuesday – Compton Park

Warmed up and ready to go for 6:50pm


  • 3 minutes tempo
  • Main set:
    • Bulk of group: 14 x 400m off jog recovery back to the start, all at around 5K pace
    • Those racing Friday: 10 x 400m + 6 x football pitch strides



Saturday – Aldersley Stadium Track

Warmed up and ready to go for 9:30am


  • 6 x 800m off 75 secs recovery
  • Jog a lap
  • Then 4 x 200m quick, off walk 200m recovery


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