As Karen and Pete are away on holiday Friday 7th - Sat 15th Feb you have the bonus of having 2 weeks of training posted.
Blues = 4-5 x Bedford Rd bumps (1.2M) (90s) at HM pace with 1M warm up and warm down.
Greens = 7 x Wheat Hill (90s) at 5km - 10km pace with 1M warm up and warm down.
Purples = warm up to top of Broadway by UK's 1st roundabout, 4 - 6 x 5mins (90s) and warm down run back to club.
Social run for everyone, could be tempo, half or marathon pace or head torch off road.
Saturday 8th & Saturday 15th
DIY track - £2 payable tp FVS for track hire. 9.15am Ridlins.
Purples = warm up run to Willian Way traffic lights, 2-3 x 1M (2mins) South View/Norton Way loop, warm down run back to club
Greens = 12 x 400m (75s or 90s) at 5km pace at St Francis was on the schedule but I am aware that we have run 400s twice recently and so you may prefer 7 x 800m at Sainsburys also with 90s recovery.
Blues = 1.5M wu, 6 x 5mins Howard Drive/Penn Way loop (60s or 90s) at 10km - HM pace, 1.5M wd - John Auld has kindly offered to be present as he has the LiRF qualification but essentially this is DIY so you can practice your pre-race warm up. Please decide whether you are starting on Howard Drive or Penn Way so that you are all running the same way round:)
Greens & blues = 10 mins warm up, 20-30 mins tempo, 10 mins cool down.
Purples - 8 mins warm up, 10 x 2 mins (1 min easier running to loop back), 8 mins warm down back to club.
Enjoy Feb's super sessions with NHRR!
As always Brian will post yellow sessions.
Training Tues 4th & Thurs 6th:
Tuesday 4th - 5 x Haymoor hills @ 2 mins
Thursday 6th - Fartlek 2,3,4,5,4,3,2 with 2 mins slower running/loop-back.
Training Tues 11th & Thurs 13th:
Tuesday 11th - Threshold run 12 min out (1 min) and back on the Grange;
Thursday 13th - 8 x 400m [1min/2mins recovery] on RHS Icknield Way. Weldability lamppost to Rendell (TBD).