Club Training 30th March - Group paced run

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Woolly
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Club Training 30th March - Group paced run

Postby Woolly » Sun Mar 26, 2017 7:47 pm

Meeting from 6:45pm for run to start at 7pm



Clocks change and lighter nights now but still wear hi viz as dark by 7.45pm onwards still, lights from sawley lock onto main road and option to cut shorter by crossing steep bridge before Steamboat pub onto Lock lane and either run all the way to end onto Tamworth or cut through.

What ever you do, run in pairs and groups.



5.7 MILES Group Paced running



Across the park to crossover Broad Street bridge – Left Milner Road – Left Lawrence Street – To Iron fencing/gate – Left Erewash Canal path – To Trent Lock (Steam Boat pub) – Right to crossover the ‘White’ bridge – Path towards the golf course – Path embankment along the golf course – Left to crossover Wobbly bridge – To Sawley Marina – Right Tamworth Road – To L.E station roundabout and head back.



http://www.gmap-pedometer.com/?r=1120855



This is a grouped pace tempo run which is just a bit faster than an easy run but not like you are racing, working together groups or pairs for a target pace.

Go for it so you can feel the effort but still almost hold a conversation!!! Or just a few words!!

For those that are new to the tempo run idea consider your 10k recent race time, what you want to target? This will help you improve and bring consistency into your running.



GROUP A : (7:00min pace)

GROUP B : (7:30min pace)

GROUP C: (8:00min pace)

GROUP D: (8:30min pace)

GROUP E: (9:00min pace)

GROUP F: (9:30 min pace)

GROUP G: (10.00 min pace)



IMPORTANT

We will need volunteers to take a group on the night.

The rule is to attempt to do keep the group together to the end at the pace.

Also on the night if we don't get anybody to take a group on then we shall skip that group

TAIL RUNNERS ARE ALWAYS NEEDED AND PLEASE VOLUNTEER, ASH WHO ALWAYS DOES THIS MAYBE RUNNING WITH NEWER MEMBERS SHORTER LOOP.



LOOK OUT FOR EACH OTHER! BE SAFE OUT THERE!
Rachel Argent, Club Secretary

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