Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 26 March
Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels.
You may choose from two coached sessions this week, full details below.
Track Session. This is perhaps most suited to Pace Bands A, B and C runners, and will be coached by Eddie. The session starts at 6:30pm. This week is two sets of 4 x 400 + 1 XC Loop.
Thornwell Loops. This will be coached by Berna and Sarah, starting at 6:45pm.
Coach Sarah says: 'Please note that unlike in previous years we will meet at Thornwell Football Club for the briefing and will then walk to the start together. Either warm up with a jog down, or arrive early enough to warm up before the session starts.
We will be running clockwise. The 1126m long loop is mainly on well-lit pavements apart from crossing three side roads, please run up the hill leading to the roundabout IN SINGLE FILE. Some people do take advantage of a footpath in the grass alongside the hill.
There will be a discussion on pacing at the briefing. Do as many laps as you can fit into 30 minutes at a consistent pace. After each lap you should do an active recovery of 90 seconds in a small loop in the safe area (head-torches off here please). Thornwell Loops is not suitable for Juniors participation'.
Training Strategy
Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.
Thursday 28 March
This Thursday we have an Easter Social run and a coached track session, full details below.
Easter Social
Bridget says: 'Meet as usual at the Leisure Centre at 6.35pm in Easter themed fancy dress (Easter bonnet, Easter bunny, Easter egg, hot cross bun costume etc!). You'll get a map and instructions for the Easter Egg hunt and associated quiz. The route will be suitable for walkers, 45 minutes, fast runners and all in between!
We'll meet back at the Leisure Centre for an Easter quiz, tea, coffee, sweet Easter treats and of course prizes for the quiz and best fancy dress'.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).
Hi-Vis is mandatory and you will require a headtorch
Track Session. This will be coached by Eddie, starting at 6:30pm. Thursday sessions involve routines which prepare runners for weekend racing. This week is 20 mins easy, with 3 short stretches per lap to practise strides.
Other Announcements
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some (particularly Rogiet & Rogiet Junior parkrun) are at risk due to a lack of volunteers.
Dickie.
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