Thursday - Hills and Speed session - warm up - 3 minutes @ threshold pace - 8/10/12 x 45 seconds uphills fast (90 seconds recovery) - 3 minutes @ threshold pace. Location TBC. This will be a great session to prepare you for the Denby BDL.
Tuesday- Choice of 2 runs. Cathy will be leading a BDL race route recce at Denby. Meeting at Denby at 7pm. Ian Cooper will be taking a slower post liverpool marathon run around shipley leaving from the club at 7pm.
Track Session (Bramcote Track)- 8, 10 or 12 x 400m with 60 second recovery + Drills and stretches. *Please note change of venue to Bramcote Track, Moor Lane, NG9 3FH*.
Tuesday- Richard Bower will be leading us from the club towards Mapperley Village a 6 mile-ish route involving a couple of stiles. M
Thursday - Carol Vordermans Countdown Challenge - Intervals of increasing pace for 7 minutes/6 minutes/5/4/3/2/1 finishing at high speed! Meet at the Rutland as normal to run on the Nutbrook
Caroline Lawson will be leading a run from westhallam to morley church and surrounding area, Away day run. Park at the white hart west hallam
All training starts prompt at 7pm from the Rutland Sports Park (unless otherwise specified)
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