Week Starting 7th July

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Hello Group!

We’ve had a number of really strong weeks of training, with a mix of tough sessions — from mile reps, 1Ks, and half-mile reps to Saturday’s fast mile efforts. There have been huge improvements and PBs along the way, thanks to your dedication and hard work.

With that in mind — and the fact that we’re now halfway through the summer — this week’s focus is on pure speed. So, make sure you arrive early to sessions to warm up properly, get your spikes on, and come with your game face ready!

A few shoutouts for some great racing over the past couple of weeks:

• Jonny Morris took the lead from the gun in the first-ever Tettenhall 5K, stretching it with every stride to win in an incredible 15:20.

• Niamh Young — who has made huge progress in her 5K time over recent months — ran a superb 21:04 in the same race. Now based in Shrewsbury, she continues to pull on the Wolves vest as second claim. Sub-20 is on the horizon!

• Alex Kelly broke through the 17-minute barrier, clocking a brilliant 16:50 PB at the Vic Musgrove 5K.

• Dan Maskew claimed silver at the Black Country Half with a fantastic 1:16:23. If you’ve ever run that race, you’ll know just how brutal those bridges and locks are in the final miles!

• And after a difficult few weeks managing a niggle, Jon Hart once again pulled on his Masters England vest, winning his age category at the AJ Bell Great North 10K in Newcastle with a superb 32:29. Doing the club and the group proud!

This Week’s Sessions

Tuesday – Track Session (Aldersley, 6:50pm start, warmed up and ready)

• 4-minute tempo run — increase the pace in the final minute

• 3 sets of 5 × 300m @ 3K pace

o Walk forward together between each rep

o One slow lap of the track between each set

Thursday – Continuous Run

• 15 minutes easy running (incorporate strides during this section)

• Straight into 10 × 30-second efforts with 1-minute recovery floats

• Finish with 15 minutes easy running

Don’t stop — this is one continuous run from start to finish!


Saturday – Compton Park (9:30am, warmed up and ready)

• I’m away [again!]

• 16 × 1-minute reps off 1-minute floats at 5K pace

Just like to say a huge thank you to you all for running or volunteering in the first Tettenhall 5k. Without you all we couldn't host races so thank you x 


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