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Training w/c 01/03/21

Training for the week commencing:  1st March 2021
Here’s Rob’s training:

Monday 1st March
10 mins warm up.
6 x 3 mins @ 5k effort/ 1 min recovery. 
10 mins cool down. You should be getting in good shape by now. 
              
Tuesday 2nd March:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core
Time: Mar 2, 2021 07:00 PM London

Wednesday 3rd March:
 10 mins. warm up. 10 x 30 secs/ 1 min recovery. 10 mins. Keep everything smooth and relaxed. Remember you have a race coming up !! 

Weekend long run:
 60- 75 mins  long recovery run.

Link to Zoom Training with Adrian

 

 

Training w/c 22/02/21

 

As you will see in the information below its Time Trial week again already!
Please don’t email/text results – submit them here on Wednesday before 9pm:

Submit Time Trial Result Here

Training for the week commencing:  22nd February 2021
Here’s Rob’s training:

Monday 22nd Feb
10 mins warm up
 2 x ( 8 x 1 min of strong running/ with 30 secs jog, turn around recovery) 1 minute between sets.
10 mins cool down. You have to be strong and focused for this one.
It’s a tough session. 
                 
Tuesday 23rd  Feb:
Zoom core training with Adrian, 20/30 minutes:
Time: Feb 23, 2021 07:00 PM London

Link to Zoom Training with Adrian

Wednesday 24th Feb:
Monthly 2 mile time trial. There will be an Easter Handicap race of some sort!! I’m working on it. You are required to complete two monthly time trials beforehand so you have a chance to win it. Run 2 miles, as fast and as hard as you like. Try and run on the same course as you did on your previous time trial to check progress. Remember, if you run on the gateway it’s always 3 .2 laps, on the red and to left of the white centre line. Post your time on the link at the tope of this email before the 9pm deadline. Good luck everyone. 

Weekend long run:
60 to 75 minutes of steady running with  2 x 10 minutes of faster/ stronger running  split equal distance apart. Try and finish fresh and relaxed. The faster sections should make you feel good once you have done them!!

Training w/c 15/02/21

 

Training for the week commencing:  15th February 2021

Monday 15th Feb
10 mins. warm up.
4 x 6 mins strong/ 2 mins easy recover.
10 mins cool down, stretches. Big, big session. 
                        
Tuesday 16th Feb:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core
Time: Feb 16, 2021 07:00 PM London

Link to Zoom Training with Adrian

Wednesday 17th Feb:
10 mins warm up. 
12 x 30 secs smooth and fast with 1 min easy paced recovery.
10 mins cool down. 

Weekend long run:
60- 70 mins easy but work on the climbs. 

 

Race Report 07/02/21

When there’s nothing much happening on the race front, you can always do the “Not the park run park run”, park run, timing yourself from your front door over a 5k distance and sending in your result to the park run organisation.  This week’s Thirsk and Sowerby participants were Mike Cropper, who took 23.06, Duncan Fothergill 25.04, just pipping Pete Jackson 25.05, Paul Chapman 25.58, Gary Wilkinson 28.06, Sonja Van Der Westhuisen 28.20, Sharon Keegan 33.54 and Liz Stephenson 38.50.  It is open at all to anyone who wants to sign up for park runs, which are a must each Saturday in normal times!

Training w/c 08/02/21

Training for the week commencing:  8th February 2021

Monday 8th Feb
10 mins warm up.   5 x 4 mins strong/ 2 mins steady recovery  10 mins cool down/ easy. 
                        
Tuesday 9th Feb:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core
Time: Feb 9, 2021 07:00 PM London

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