Hook Runners Newsletter 07.01.19

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 Lucy – week one of the ten week ABC course.  Recent graduates and other members are welcome to attend and support.

Tuesday 7.30pm with Tim – Kenyan Hills – continuous up and downhill runs for a longer duration (~14 minutes) so its a longer effort. Work the inclines and stride out on the downhills. Usually two sets, with a 4-5 minute rest in between. Excellent for building your ability to tackle hills. The key is a continuous effort throughout.

*please note there is no Tuesday morning session this week, but please feel free to meet up and have a go at the Kenyan Hills session.*

Wednesday 8pm with Terry – Marathon Group session but suitable for all. This week we’ll be taking on some longer threshold runs to improve our lactate threshold. This isn’t all out ‘fast’ running more at a pace that you can hold for about an hour. Something between 10k-10m pace for most.

Thursday 7pm with Pete – 600m intervals – building up our speed endurance with some longer reps with easy jog/walk recoveries. These will help build even pacing.

Saturday 9am – Basingstoke parkrun (War Memorial Park)

Sunday 8am – Group runs

Each session starts at HCC (except for 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:

27 January: Farnborough Winter Half enter here!

17 February: Bramley 20/10  enter here!

24 February: Cross Country at Polecat Valley

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:

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