Club Training - Tuesday 10th September - Beep Test and 5 Mile Route

Routes for upcoming clubnights appear here
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Joined: Wed Jun 08, 2016 8:41 pm

Club Training - Tuesday 10th September - Beep Test and 5 Mile Route

Postby marc.kinch » Wed Sep 04, 2019 8:58 pm

Meet up in the cafe on the first floor from 6.45 for a 7.00 start of the run.

[color=#BF0040]Please keep the reception area and doorways clear BEFORE AND AFTER the run.[/color]

It's time to dig that Hi-Viz stuff out. It will be getting dark toward the end of the run tonight.

[b]Option One - Beep Test[/b] - West Park

The Beep test is a well recognised indicator of fitness and is used by schools, the emergency services and the armed forces.

Two markers are placed 20 metres apart. On the first beep, you run to the opposite marker. You must aim to get there before the next beep sounds.

Wait there until the beep sounds before running back to the other marker.

Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.

When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps.

Your final score is the last level and shuttle you completed before missing a beep.

This test needs a wide space, so this will be done on the grass. Please wear trail shoes if you have them, particularly if the ground is wet.

[b]Option Two - 5 miles[/b] - [url][/url]

Across West park towards canal Milner road exit, left Milner rd, left Lawrence street, left Erewash canal under Fields Farm Rd, to the steep bridge, cross onto Lock Lane to the end Tamworth Rd, cross and head along Draycott Rd, Right Beresford Rd, right Wilmot Street, left opposite Grosvenor Ave, under railway through pedestrian cut through emerging onto Farndale Close.

Follow to the right through pedestrian walkway Lathkilldale Cresent crossing Ruskin Avenue. Continue ahead through pedestrian walkway onto Kirkdale Gardens, left Kirkdale Road, right Milldale Road, right Dovedale Avenue, to Wilsthorpe Tavern pub left Wilsthorpe Rd and back to West Park.

Please buddy up with newer runners or those unfamiliar with the route.

Volunteers needed to tail run.

Look after each other and keep safe

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