Club Training 24th September - Group paced run

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Woolly
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Club Training 24th September - Group paced run

Postby Woolly » Mon Sep 21, 2015 8:47 pm

Dark nights, hi Viz, be seen and take care all as your eyes adjust to the lack of light watch out for uneven pavements and kerbs.

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! Or gather away from the reception area to catch up on how everyone is.

GROUP PACED RUN 6.4 MILES

Wilsthorpe Road island (Eaton Farm pub) – Straight ‘on’, Petersham Road – Round the bend Longmoor Road – To Sandiacre Light’s – Right Station Road – Derby Road (Stapleford) – To main junction – Right Toton Lane – To the Top of the hill and crossover – Right Brookhill Street – Left Station Road – To Sandiace Light’s – Left Longmoor Lane – Longmoor Road – Peterham Road and back.

http://www.gmap-pedometer.com/?r=543726

The hill at Toton lane is like the hill at the castle for those running the Robin Hood this weekend! Great training!! If you can do this one .......

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!
Rachel Argent, Club Secretary

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