Club Training - 3rd April Run or 1k Reps

Routes for upcoming clubnights appear here
Cathy
Immunes
Posts: 78
Joined: Tue Nov 10, 2015 1:33 pm

Club Training - 3rd April Run or 1k Reps

Postby Cathy » Mon Apr 02, 2018 5:10 pm

The lighter nights are finally here \:D/ \:D/

Meet from 6:45pm and run / speedwork to start at 7pm from West park leisure centre.

As always, will need support volunteers on the night to encourage, tail runners and to pair group up to work together getting the most out of the speedwork or run.

OPTION 1: 5 MILES 5 MILES
To L.E Railway station roundabout – Left Tamworth Road – Market Place – Crossover a the Pelican Lights –
Right Nottingham Road - Right Station Road at the Children Nursery – To L.E – Left Main Street –
To ‘Tappers Harker’ pub roundabout – Up Field Farm Road and back.

http://www.gmap-pedometer.com/?r=545159

Option 2: 1K Reps
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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