Week starting 12th January

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Well, we seem to have got through the worst of the weather without cancelling sessions and even managed to get in an extra good one on Saturday despite the snow. Kudos to all of you.

This week we are back at i54, and on Saturday we’ll be at Aldersley Stadium for some hilly reps.

Keep the focus and the faith, it’s challenging out there. If you can’t get out, consider cross training. Jump on a bike, swim, or use the cross trainer. For example, replace a 1-hour run with a 1-hour bike session and aim to match your usual running heart rate. If you can get out, be careful and realistic with what the weather throws at you.

January and February are all about building a base, with efforts to support that. Don’t beat yourselves up if you feel sluggish or miss a few runs. Just aim to be as consistent as possible and it will even itself out over time.

Tuesday:

Warmed up and ready to go, 6.50pm at i54 (JLR, where we did the 400m efforts, see map).

4–6 miles of reps off 75 seconds recovery. The volume and effort depend on what you are training for, so drop me a message if you need clarification. Marathoners will add an extra 10 minutes of tempo afterwards.

Mile Rep Map



Saturday:

Warmed up and ready to go (spikes on). Aldersley Stadium, starting on the football pitches, see map.

5 minutes tempo followed by 10 x 500m efforts. Marathoners will then do 15 minutes tempo afterwards on the roads or canal.

500m Reps



Sunday:

9.30am Cupcake Sunday run on the roads.















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