Training w/c 02/08/21

Good Luck to everyone running Darlington 10k on Sunday.

This week’s training: 
Sowerby Gateway Track 6:50 start:

Monday 2nd August:
(reg. Maurine)  2 groups for warm ups and light core work.   Both groups for 24 mins parlouf/speed play session. Please pair up with someone of equal ability or it doesn’t quite work. You should be running quite a little bit faster than your 5k speed. This week I will make the circuit a little wider in the middle so you have to work just that little bit harder during your recovery. Twelve minutes one way/ twelve in the opposite direction. 

Wednesday 4th August: 
1 group. 2 x 2 mins / 1 min recovery, 2 x 3 mins / 1.5 min rec, 2 x 4 mins / 2 min rec, 2 x 2 mins / 30 secs rec. 
This session will really test you. Different distances and different recoveries. If you don’t concentrate and get your pace judgement correct you will struggle towards the end. Out and back as always to test your pace judgement and to help each other out. Not the short recovery on the final set. 

Weekend long run:
70 to 80 mins. easy as you like on trail.

Forthcoming Races:

Championship Races Remaining:
Actual Races – enter as soon as possible to ensure place- filing up fast:

1st August:        Darlington 10k 2 laps, fast and flat.
17th August:     Sessay Swift, very fast and flat. *****get entries in, filling up fast!******
12th Sept           Tholthorpe 10kLong drags, up and down. 
10th Oct:            Redcar Half, flat. Only fast if you run it fast otherwise it is steady as you go. 

The Whixley 10k ( trail/road) and Guy Fawkes 10 ( road/hilly and quite tough) are also on the list but not opened up yet. 
Virtual Races: 
X Country- TBC

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships 
This will take place in Kilburn woods. Approx 5.6 miles with a few up and downy bits. Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.
Full details & route will follow nearer the date.  

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