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, Terry and Mike – ABC week 10 of 10, building new runners up towards running 5k.  This week is practice time!  We will take you round the “gold ring” loop of 3 miles ahead of Saturday’s graduation. The aim here is to relax and run easy throughout. It will get you used to the distance, the time on your feet and adapt to the small ascents/descents that are part of every run.  We would gladly welcome any recent graduates or anyone else looking to get out for a 5k run to come along, support and encourage!

Tuesday 8:45am with Penny or 7:30pm with Tim – Lactate threshold pace runs – longer reps around 10km pace or a little faster, and likely to be ‘out and back’ so handy if you have a watch.
12 minute run out, then 2 minutes easy, turn back with another 12 minute effort followed by 2 minutes easy. You should finish where you started! Great for building speed endurance.

Wednesday 8pm with Terry – 3-4 minute (600m-1km) reps – working on improving your VO2 max.  In simple terms, this is the amount of oxygen used during exercise: the higher the max, the higher your aerobic capacity, the more intense you can train -> you get faster!

Thursday 7pm with Mike – Paarlaufs, or pair running. Take it in turns to run approximately 200m, with a short rest while your partner goes. Great for sharpening speed but also good for improving posture and form.

Saturday 9am – ABC Graduation at Basingstoke parkrun (War Memorial Park) – Please come and support our ABC runners as they complete their first 5k!

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:

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.

Photo of the week:

Some of the men’s team at the Cross Country at Queen Elizabeth Country Park

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