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