Harriers Weekly Training                              w/c 31st Oct 2022

Training: All groups to register on arrival. Outside groups to wear head/body torch when dark – see and be seen.

Monday 31st October. 6.45/ 7pm.  
                                  Inside. Thirsk School. Gym.   Rolling core work and exercises. Clean shoes essential. 
                                  Last week I noticed one or two people who were slipping on the floor from time to time. This may lead to injury/falling  so make sure you wear shoes fit for purpose.  

                                 Outside. Sowerby Gateway. 23 minutes of repeating 100, 200, 300 with 100 metre recovery. Walk the first 50 metres to recover and group up, jog and brisk running on the effort. On the track if not icy. You should be used to your group ability now so group up as quickly as possible. ( four groups) If you find yourself out in front after each effort then loop back round to join the group at the back on recovery. If you competed the day before then your effort should be easy, if you didn’t then you need to put a bit of effort in. Nobody trains on their own. 

 Wednesday 2nd 6.45/ 7pm
                                 Inside. Thirsk School. Sports Hall.   Warm up. drills and intense lung busting intervals with varying recoveries. 
                                 Outside. Sowerby Gateway.     2 ( 3 x 3 mins/ 1 min rec @ stronger than 5k pace)  2 mins between sets. 
you will not get into the School.  All the coaches have strict instructions to start promptly at 7pm. This is critical during the winter for the outside group. Standing around in a group getting cold is not what it’s all about. 

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