Week starting 22nd September

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Well done to everyone who ran the relays, and to those who didn’t race but still went out and smashed a Parkrun. A special mention to Joe Marples for making his relays debut – job done!


As we move into the back end of September and start looking ahead to the cross-country races, we’ll keep Tuesdays on the road and Saturdays for cross-country work.


Tuesday – Warmed up and ready to go for 6:50pm at High Meadows: 20 minutes of continuous hills, followed by 6 × 30-second efforts.


Thursday – Coleman Mile, or alternatively an easy hour with 15 minutes at tempo.


Saturday – Warmed up and ready to go for 9:50am at Compton: 3 minutes tempo, followed by 4 × 1 mile off 90 seconds recovery, across the fields. Don’t forget your cross-country spikes!


Sunday – Cupcake run, 9:30am start.


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