Training Session 19th March - Group Paced Run with Strides

[Woolly]

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!



[b]6.4 Miles - Grouped Pace Running with strides [/b]

To Wilsthorpe Road island (Eaton Farm Pub) – Petersham road onto Longmoor – Right Newstead Rd, right Breedon street– Left Derby Road – To L.E – Pass ‘Asda’ store – Nottingham Road –

Right Station Road (Alphabet nursery) – To L.E – Left Main Street – To ‘Tapper Harker’ pub roundabout – Straight ‘on’, Field Farm Road and head back.



http://www.gmap-pedometer.com/?r=6488781



[b]During the last mile, add in some strides for 30 sec approx. or lamp post to lamp post, recover run same and repeat 5-6 times stretching out the legs almost sprinting opening the arms head high. Stride as you feel comfortable - do not over stride or attempt the splits! [/b]



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.



[b]If you are racing at the weekend, thinking of the Ashby 20 runners option to turn right on to marketplace onto Tamworth road, right at station and back for just under 5 miles - relax the pace but still keep the strides at the end [/b]



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!

[Woolly]

Remember there is an option tonight to cut it shorter for just under 5 miles for those tapering for Ashby20 on Sunday - just let us know who is taking of this option.



All to try out some strides on the last mile to shake it out!