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Training Tues 16th, Thurs 18th & Sat 20th January

Yellow group session on Tuesday is 5 x Haymoor hill reps with 2 mins (minutes) recovery whilst Thursday's training is 8 x 400m along the right hand side of Icknield Way from the Weldability lamppost to Rendell (turquoise sign / post).

On Tuesday purple group have a 3 min walk followed by a 3 min easy running warm up and then a fartlek of 10 x 2 mins with 1 min easy running between each effort to re-group. The recovery 60s could be a walk if you are returning from injury or illness or are feeling tired. The warm down will be a 3 min jog followed by a 3 min walk. On Thursday purples will be walking to the Common entrance on Cowlsip Hill and then jogging to Wheat Hill. Session is 6 reps (about 700m each) with 90s recovery between each rep. walk or jog back to club to warm down.

Blue group session on Tuesday is a ladder from Grange Rd roundabout of 2/3/4/3/2 mins with 60s recovery between each effort. If you raced on Sunday you may prefer an easy social run. Please post below as this will encourage others to come along and join you. Thursday's marathon session is a 1M warm up followed by a 6M progression run starting 1 min slower than marathon pace and getting faster by 5s per mile. Pace increase should be gradual and a smooth transition. On Thursday I did have 1200s on the schedule but suggest we revert to last week's session of 4 x 5 mins at Blackhorse Rd hills. Greens who are not training for a marathon would be welcome to join to make 1 group - turquoise:)

Paul will post green group session for Tuesday later.

On Saturday it's the Park Run test event at the Grange rec starting at 10.30am. I will offer a drill session if any of the track regulars are keen starting drills at 9.55am. Please warm up by running before drills commence.

NHRR - Three Counties Cross Country Champions 2017/18:grinning:

Re: Training Tues 16th, Thurs 18th & Sat 20th January

For greens
Tuesday we go to Longmead loops (left side at the bottom of Cowslip hill), 6-8 with the 1st and last being easy pace.

Thursday, Sainsbury 800m reps. So a nice long mile run there and 4-6 reps.

Re: Training Tues 16th, Thurs 18th & Sat 20th January

I'll be going for a 6-7 mile run tonight around 7:15 pace if any blues don't fancy doing the session?