Hook Runners Newsletter

Club training sessions this week:

With it now dark on all training nights, we expect as a MINIMUM light colours to be worn but preferably some form of Hi-Viz and/or reflective clothing.

If you are attending a session for the first time and are not a registered member, please provide an emergency contact to your coach.

Monday 7pm with Pete, Tim and Mike – ABC week 9 of 10, building new runners up towards running 5k.  This week is short intervals (~200m). So some faster running but also a good opportunity to work on form: tall running, relaxed shoulders, arm drive and good knee lift. Any recent graduates or indeed anyone else looking to get out will be appreciated for support and encouragement!

Tuesday 8:45am with Penny or 7:30pm with Mike – 800m intervals with jog recoveries: these are steady efforts at 5-10k pace with a slow jog recovery of about 400m. Number of reps will vary on your speed, but overall running time is the same for everyone.

Wednesday 8pm with Terry – Mixed pace/distance – longer reps (~600m) separated by shorter (~1min) efforts. Aim to maintain pace and form over the longer run after pushing harder on the short reps.

Thursday 7pm with Pete – 400m reps – exactly what it says: speed work a bit faster than goal 5k pace, with short recoveries. Classic session for all those looking to sharpen their times!
Number of reps varies depending on speed.

Saturday 9am – Basingstoke parkrun at War Memorial Park

Sunday 8am – Group runs

Each session starts at HCC (except for the Handicap and parkrun) and is suitable for ALL abilities, but don’t do harder sessions on consecutive days. If you have any questions or concerns about these sessions please ask.

Coming up:

11 November: Cross Country at Queen Elizabeth Country Park

17 November: ABC Graduation at Basingstoke parkrun

21 November: Injury prevention presentation at the Raven with SB Physio

1 December: Dorset Coastal Trail Series  enter here!

8 December: Christmas Party  buy tickets!

If you click through to these events, you will find an option to add them to your Outlook Calendar (“iCal”) or Google Calendar.

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