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Training Tues 1st & Thurs 3rd October

With a hectic September full of 5km races it may be that a week of easy aerobic running would be beneficial for some members so do mention in notices if you are going out for a social run so that other club members can enjoy your company:)

Please remember hi-viz and lights as it is sometimes not easy to see you even when wearing hi-viz.

Important - please note that on Tuesday Paula (Chief Marshal) is holding a briefing for all marshals at 8.30pm. Your cach will ensure that training finishes so that yo back at Spirella for this time, this may mean that the session is shortened.

Tuesday's session for purple group is 2 x 1M on a new course from the corner of Pixmore Way and Norton Way North. You run along Norton Way North to the traffic lights, past the hotel and down South View before turning along Pixmore Way to finish at the corner with the Methodist Church. Thursday's session is 2 x 4 x 45s hill with a jog down recovery.

On Tuesday yellow group are running round the NHRR 5km course and on Thursday the session is 8 x 400m with 2mins recovery on Broadway.

Green group session for Tuesday is 2 x Dunhams up and overs and on Thursday blues and greens are together for either 6-7 x 800m at Sainsburys with 90s recovery or a 20 min tempo run on a course of your choice. Blue group training on Tuesday is 5 - 7 x 1200m on the Broadway/South View loop also with 90s active jog round recovery.

No #runandtalk on Thursday as we are holding this on Thursday 10th October.

On Saturday it's the First Saturday of the Month 5km on Norton Common and then it's straight in to flagship event of the year the Standalone 10km. Good luck to the team members, we know you will run your hearts out. Happy running everyone!