Warm up/ Light core work/ 22/24 minutes of speed work on the track.
Let’s call it trains then we all know what to do in the future. We’ve done it before.
Split into teams of equal ability. 200 metre intervals. Set the fastest runner off in each group first to run 200 metres then the stop and wait for the person then runs again. . Give a 30 second break and then send the next fastest. Send the slowest runner last. The leader / coach regulates the time and runs last. You must stay in the same lane all the time and it won’t work if someone drops out. Stand to the side once you have run or you may impede other groups. Look out for other users of the track, especially dog walkers who tend to walk the wrong way and don’t have their dog on a short lead. Quite often they are black and also big.
This is a good session to pop to give a little variety and it makes a change.

School gym. Running core work

Monthly Two Mile Time Trial. Sowerby Gateway. Two one mile laps, half track, half trail. If it’s dry road shoes will be fine. We’re not using the cycle tracks and finish on the red line to the finish on the second lap. All will be revealed on the night. setting off at 10 second intervals. First runners off approx 7.20pm. If you run faster than 14 minutes then you should not have your name in the top 25 of the start sheet.
Let’s have an organised warm up and approach the start as required. Not in one huge great mass. You will get cold which will lead to slow times or even injuries.
I will go down early to measure and mark. Each lap will be almost exactly two miles. Duncan is in charge of time keeping and as always he will need a few volunteers and marshals. He also likes to run too. We appreciate your help and we can’t manage this without you.
There will be no inside training tonight.

NY/ SD cross country league.

NY?SD xcountry league

NY/SD xcountry fixture

NY/SD xcountry fixture

NY/SD xcountry fixture

NY/SD xcountry fixture league.

Relays