Sunday, 8 November 2015

The Week Ahead 9 November 2015

We are off to Thornwell this Tuesday to do some speed efforts around the loop of just under a mile. We are practicing at operating at threshold level for a longer effort. Your first lap will feel slow because you are fresh but as usual your aim is for consistency – ensure that your last lap is run in the same time as your first!  Think about your running form keep an upright posture and and use your arms to help maintain momentum up the
hill.
Pace groups A-C, 5 loops, D-F, 4 loops. With 90 sec static recovery between laps.
Ensure you get a good warm up on the way there. Anyone heading straight there, factor in time for a warm up lap.
Start time 7.20.
Finally if tired after the weekend and you drop down a pace group respect their speed.
On Thursday the run is out onto the Severn bridge,  a  well lit route with good footing either all the way across returning over the toll booths( 9.5m) or run out to one of the towers and back. Choose the distance or time that you want to run.

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