Week starting 28th September

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Hello people, hope you’re all good.

It’s been a crazy week, but so positive that we’ve carried on training and just kept moving forward. I’ve been overwhelmed by the number of really lovely and encouraging messages – thank you. And as grown-ups, I don’t expect anyone to take sides. I just want to keep doing what we do.


Here’s the plan for next week:




Tuesday – 6:50pm, Sabrina Avenue (warmed up and ready to go):

10 x 500m off 75 seconds recovery. Reps 1 and 10 are at tempo pace.




Thursday – Continuous tempo/threshold session:

Warm-up, then:

5 mins tempo → 5 mins threshold → 5 mins tempo → cool down.


Quick refresher:


  • Threshold run: A sustained effort at the pace where your body starts to struggle to clear lactic acid — usually around your 1-hour race pace.
  • Tempo run: A steady, hard run that feels comfortably tough but isn’t all-out — often similar to or slightly slower than threshold pace.





Saturday – 9:30am, Aldersley Stadium Track (warmed up and ready):

5 x 1km at 5k race pace off 90 seconds recovery.

Then jog a lap, followed by 4 x 200m fast, off a jog back to the 200m start.




Sunday – 9:30am, social run:

Meet at Tettenhall Paddling Pool Car Park.


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