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Training Tues 30th Oct & Thurs 1st Nov

Blue group session on Tuesday is 4 or 5 x Bedford Rd bumps (1.2M) at 10km/HM pace with 90s recovery. It woukd be really helpful if you had a light as there are some dark patches but please lower head torches if you have a really bright light as it can blind your cub mates momentarily. Thursday's session is a tempo run of 10 mins warm up, 25 mins tempo and 10 mins cool down.

Green group session on Tuesday is 4-6 x 1M at 10km/HM pace on St Pauls loop with 90s recovery. Thursday's session is also a tempo run of 10 mins warm up, 25 mins tempo and 10 mins cool down.

Tuesday sees Yellow group at Wheat Hill for 6 x 0.7km reps with 2 mins recovery reps whilst Thursday's session is 6 x 600m reps at 5km pace with 2 mins recovery on the Wilbury Road/Grange Road loop.

On Tuesday purple group's session is 3-4 x 1200m at 10km pace with 2mins recovery on the Broadway/South View loop and on Thursday the session is a 10 minute warm up followed by 25 minutes tempo work and then a 10 minute cool down.

There is no session on Saturday as it's the First Saturday of the Month 5km but we hope to see lots of you at the 1st XC league race on Sunday:) NHRR - nuts about XC!!