Week starting 10th November

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Well, it’s officially the start of the cross-country season this weekend!

Both the women and the men are racing together at Leamington. You’ve all put an enormous amount of effort into your training, so go out there and do your clubs proud.

For those not racing cross-country, I’ve included a session below. I’m working this weekend, so you’ll need to run it by yourselves.

On a personal note, the last few weeks have been brilliant. It’s been fun, enjoyable, and really rewarding to see so much progress. From a coach’s point of view, it’s wonderful to see this group grow. Thank you 

This week’s training:

Tuesday:

meet warmed up and ready to go at 6:50pm, Sabrina Road (please park at The Odd Fellows).

• 8 mins tempo (¾ pace, about 75% HR)

• Followed by 10 x 500m off 75 secs recovery

• 1st and last 500m nice and relaxed, middle 8 a little more intense.

• Those racing this weekend or on marathon schedules: run all efforts at ¾ pace.

• Everyone else: aim for your current 5k pace.

Saturday:

If you can organise a meet-up between yourselves, I’d suggest:

• Warm-up

• 4 mins tempo, followed by 12–15 x 1 min efforts off 1 min floats

• Warm down

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