Diary

Jan
23
Thu
Speed endurance @ Hampson Park, Webb Rise
Jan 23 @ 7:15 pm – 8:15 pm
Speed endurance @ Hampson Park, Webb Rise

Our speed endurance sessions use a defined route and inject timed efforts/intervals with timed recoveries to get runners at their tempo or lactate thresholds. The sessions are varied. We go out in our 4 ability based groups.

Improvers/ muntjacs – 5K in over 34 mins running between 5K and 5 miles
Intermediate/roes – 5K in 30-34 mins running about 5-5.5 miles
Advanced/fallows – 5K in 24-29 mins running 5.5 miles- 10K
Elite/gazelles – 5K in under 24 mins running 10K – 7 miles

Upcoming sessions:

9/1/20 – 3x(10×1/1)/3 mins the cyclops session!

14/1/20 -2x(8×2/1)/3 mins the little ducks session

23/1/20 – 5x6mins/2 mind

6/2/20 – 2,4,6,8,6,4,2 The Tom Robinson session

11/2/20 – 6×5 mins/2 mins

25/2/20 – 8×4 mins/2 mins

5/3/20 – 3×1, 3×2, 3×3, 3×4 ladder session

10/3/20 – 4x8mins/2 mind

24/3/20 – 2x(8×2/1)/3 mins – the little ducks session

2/4/20 – 3x(10×1/1)/3 mins – the cyclops session

16/4/20 – 3×10 mins/2 mins

23/4/20 – (5×1/1)+(4x5mins)+(5×1/1)

28/4/20 – 10K time trial

 

 

Jan
24
Fri
Silver Striders – steady 5 mile run @ Large car park Fairlands valley, six hills way
Jan 24 @ 9:30 am – 10:30 am
Silver Striders - steady 5 mile run @ Large car park Fairlands valley, six hills way

Join the Silver Striders for a 5 mile steady run into the wonderful village of Aston.  We cater for all paces and will regroup to keep the group on track.

 

Jan
25
Sat
Stevenage Park Run
Jan 25 @ 9:00 am – 10:15 am
Jan
26
Sun
Sunday training run with the Springboks – Letchworth Greenway @ Manor Wood car park, Willian (adjacent to Manor Farm)
Jan 26 @ 9:00 am – 10:30 am
Sunday training run with the Springboks - Letchworth Greenway @ Manor Wood car park, Willian (adjacent to Manor Farm)

The main run with the Springboks will start at 9am from Manor Wood car park, Willian (adjacent to Manor wood farm). We will be following the majority of the Letchworth Greenway but shortening slightly to give us a total of 10 miles. The route is on tarmac paths or very well drained hoggin trails.

For those marathon training there is the option to start at 8:10am from Meadway Playing fields car park and running over to Manor Wood, Willian and then returning after the club run, giving a total of 20 miles.

The Springboks train at a pace of 11 min/mile or faster. We regroup as appropriate in order to keep the group on track.

Jan
27
Mon
Lamppost hills @ Large car park, Fairlands valley park, six hills way
Jan 27 @ 7:15 pm – 8:15 pm