With several members having raced over the weekend there should be club mates to enjoy an easy run with on Tuesday. Similarly on Thursday, as with many members racing our XC on Sunday you may prefer am easier run with strides rather than a session.
Tuesday's session for blue group is 6 x Dunhams 1500s at 10km/HM pace with 90s recovery. Green group are at St Francis for 8 x 1000m also at 10km/HM pace with the same recovery, 90s. Yellow group will be training on the Wilbury Rd/Grange Rd loop for 6 x 600m with 2mins recovery whilst purples have 6 x Bedford Rd bumps with 90s recovery at each end. Out and back is 2:)
On Thursday blue and green group session is a ladder of 2 x 4 mins, 4 x 3 mins and 4 x 2 mins with 60s between each effort. This could be run as a fartlek if you prefer. Yellow group session is a 15 minute threshold run as an out and back on the Grange and purple group also have a tempo run of 25 mins after a 10 min warm up and followed by a 10 min cool down.
No track Saturday as we are hosting the 3rd league XC race on Sunday at Standalone Farm. Enjoy running with NHRR:)