Training w/c 5th October

Good Luck to half and marathon runners!
Here’s Rob’s training for next week – 

Monday 5th October, 7pm  Sowerby Gateway. 
20 mins core work.   8 x 2 mins @ 5k or recovery run depending on when you raced/ 1 min rolling recovery. 

Wednesday 7th October SGTrack. 
 3 to 4 laps of 300 metres @ 5k pace /  40 sec recovery .  + 1 lap.  10 x 100 @ very fast.  / 15 secs recovery, Now we have a core group that know what we are doing ( ? ) we can build and expand. It’s fun, quite hard and keeps everyone pushing the boundaries. Try and stay relaxed and keep the speed smooth. We’ve had four wet Wednesdays out of the last six. Maybe we will have a dry spell during October. On the positive side the track is safe and the grass field drains quickly. We have some brilliant training facilities whatever the weather. 
Don’t forget to bring your head torch because I can’t see you if you don’t. 

 Weekend long run.  60 to 70 mins easy as you go.  
Good Luck to half and marathon runners

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