Training w/c 7th December

Thursday 3rd to Sunday 6th December.
The Penultimate championship race of the year. The virtual Croft cross country that was missed earlier in the year. 2 laps and approx 5k distance. See last weeks email for details. Suitable for all ages and abilities!! Roll your sleeves up and just do it.

Monday 7th December. 6 .50 pm Sowerby Gateway.
Pre register on the slope before you go onto the track. There will be at least three groups including a rehab group which is also suitable for those getting back into running.
30 minutes of warm ups and core work followed by intense intervals depending in which group you are in. Those on grass will be running 5 x 4 mins @ 5k /10k intensity with 1 min rolling recovery. This is a tough session.

Please come well wrapped up and wear a head torch if you have one. You will be encouraged to start warming up as soon as you arrive so as to prevent people standing around in small groups. All the time you should be thinking of safety. It is possible to run steady, still talk and from a distance! ( so I’m told)

Wednesday 9th December. SGT 6.50pm.
30 mins warm ups and core work. Then we’ll split into groups of no more than 4/5 for intervals on the track depending on numbers so let’s see how it goes. Last time numbers were slow to pick up. This time it may be different.

Thursday 10th -to Sunday 13th December:
Kilburn Woods Trail/ cross country. This is the last Championship race on the 2020 calender.
Race details to follow at the beg of next week.

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