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w/b 13th June

11/6/2016

 
Plan for the week
Mon (7:30) - Track 800s.  4-6 X 800m efforts with 1-2 min recoveries.  In general if you are working in pace for races up to 10K as many of us are doing at the moment, go for 1:30 or 2 min recoveries.  If you are focused on half marathon plus, then go for a shorter recovery of 1 - 1:30 min.
Wed (7:30) - Newburn River Run.
Thurs (6:30) - grassy pyramid - good recovery session after a race.  Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.


Contrary to the previously circulated schedule, I hope to be down on Monday.  Either way, please be aware of some of the conflict that has occurred with other groups on the track on a Monday night.  If I don't make it, let the other groups know what our group is doing.  Run the efforts in lane one.  Get off the track for the recoveries.


Also contrary to the schedule, I won't be down on Thursday.  It will be a little uncertain how many people turn up.  If you are on the email list, I suggest emailing around to find out who is running.  The planned session is a good recovery session - though you can work hard on it as well.  However if everybody turning up to run have not done Newburn, then you may want to do another session.

Comments are closed.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

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