Training session 8th January - Group paced run Sawley

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Woolly
Praefectus Castrorum
Posts: 2577
Joined: Fri Aug 13, 2010 8:25 am

Training session 8th January - Group paced run Sawley

Postby Woolly » Mon Jan 05, 2015 7:14 pm

Pre-Run for warm up available from 6.45pm for 10 minutes of dynamic movements getting you ready for the evening run, come and join in!



6 Miles - Grouped Pace Running

Left Wilsthorpe Rd- Right Dovedale Avenue - Right Ribbersdale Rd - Left Lathkilldale Cresent - Left Farndale close - Cut through taking care to Wilmot Street heading right - Left Beresford Road - Left Draycott Road - Left Tamworth Road – Right Field Farm Road crossing carefully - straight on main street - left through high street pedestrian walkway - Right Market place - Left Derby Road and Left Wilsthorpe Rd back.



http://www.gmap-pedometer.com/?r=6508384



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.

With improvements over the winter to see if you can step up the groups, moving up or down the groups depending on how you feel on the night, helping others along the way.



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



LOOK OUT FOR EACH OTHER! BE SAFE OUT THERE!
Last edited by Woolly on Wed Jan 14, 2015 12:55 pm, edited 1 time in total.
Rachel Argent, Club Secretary

AshokKumarPatel
Princeps Posterior
Posts: 868
Joined: Tue Jun 01, 2010 1:20 pm

Re: Training session 8th January - Group paced run Sawley

Postby AshokKumarPatel » Wed Jan 07, 2015 9:55 am

I am away from Nottingham in the morning but will try to get back for the club night hopefully. =D> [-o< [-o< [-o<



[color=#0000FF][b]Remember folk's we got our race on Sunday to organise so if you are free please come and help out or even take part in the race.

Thanks.[/b]
[/color]
=D> =D> =D>


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