Club Training - 15th May Run or Speedwork

Routes for upcoming clubnights appear here
Cathy
Immunes
Posts: 96
Joined: Tue Nov 10, 2015 1:33 pm

Club Training - 15th May Run or Speedwork

Postby Cathy » Mon May 14, 2018 4:27 pm

Meet from 6.45pm at West park leisure centre, run to start at 7pm

Option 1 - 5.5 MILES Club run
Please look after each other - New members do not know the routes (or existing perhaps)

To Wilsthorpe island (Eaton Farm pub) – Crossover at the Pelican Light’s – Left Derby Road – Right Poplar Road – Left Longmoor Lane – To Navigation Pub junction – Right Risley Lane – Breaston Lane – To Derby Road (‘Parkside’ Hotel Pub) – Left Derby Road and crossover – Right gravel path going up – Pass the house and first right path round the field – To Stile and across – Crossover the brook bridge – Up the hill to the tree and down – To ‘Nook gate’ – Right gravel path – To Derby Road to crossover – Path in front – Crossover A52 bridge – Left corner path and then Strawberry field paths – Left stile and across the ‘horse’ field – Left Longmoor Lane – Right Petersham Road and back.

http://www.gmap-pedometer.com/?r=1932475

Option 2: 1K Reps

Please note - Start the reps further along the road opposite WP please

All up to you on how many reps, pace - idea is to keep constant, shouldn't be talking! This is effort so pace at you target 5k time or event 10k time.
Starting left hand pavement near road into estate from roundabout keeping, left all the way around from the corner to corner approx.

Steady warm up run around pennyfield estate and then 1k reps.
Group A ; 6 REP's
Group B: 4 to 5 REP's
Group C: 3 REP's.
90 second standing recovery after each rep.
Once complete have a jog/recovery run opposite direction to cool down after to shake the effort out the legs!

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