School Sports Hall. Warm up, drills and core work.

Meet on the Gateway as usual. It’s getting lighter all the time.
Why are the times on the training calendar saying to finish at 8.15pm. The answer is simple. There is not a click box for 8pm so I click the next time to where it should be. We still aim to finish at 8pm.
Training tonight to include 2 x ( 8 x 1 minute / 1 minute recovery ) 3 minutes between sets.

Gateway. Warm up, drills, 24 minutes of intervals with short recoveries. Join the group which is most suited to you. If you want an easier session then run with a slower group. If you want it harder then do an upgrade and get a faster group. There will be a group to suit you. Just ask the coach who is in charge if you are undecided. They will point you in the right direction.

School Sports Hall. Warm up, light core work, Intense intervals

Gateway track, out and back but will also work on grass.
2 x 3mins/ 1 min recovery 2 x 4 mins/ 2 min recovery/ 2 x 3 mins/ 1 min recovery 4 x 30 secs/ 30 secs recovery. strong, even pace throughout. A big, tough session for all abilities.

School Gym based mainly on core work.

Warm Up, light core work and group ability intervals for around 25 minutes.

Fun and Games among the trees. Head torch required. Lights will be placed amongst the trees for you to follow and carry out the exercises/ runs. It’s quite romantic as well as hard work. You will enjoy this. Car share as much as possible.
It would be appreciated if one or two arrived early to help set up and mark out. Anyone injured / tired! who would like to time keep and blow a whistle then I have a job made especially for you. No previous experience necessary but it helps if you are good at time keeping!!

School Gym. Based mainly on core work.

Warm up, Light core work. Short intervals in group abilities for around 22 minutes. cool down and stretch together.

Sports Hall. Warm up, light core work. Intensive intervals.

Group warm up. Run . 2 x ( 4 x 3 mins @ at strong, even 5k pace / 1 min recovery) 3 minutes between sets.