Hook Runners Newsletter 13.05.19

Club sessions this week:

Subject to weather, please try to assemble on the grass opposite the entrance to the community centre so as not to obstruct access into and out of the building.

Monday 7pm Week One of the ABC Course – week 1 of 10 building new runners up towards running 5k. This week led by Lucy & Pete. More than happy to have recent graduates or indeed any of our athletes attend to support and encourage.
* Please note MM takes a week off this week but returns next week.

Tuesday 8:45am with Penny or 7.30pm with Pete – Kenyan Hills – continuous up and downhill runs for a longer duration (~14 minutes) so it is a longer, steadier 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.

Wednesday 8pm with Terry – 400m reps – Classic, old skool, speed work. 400s at 5k pace one after the other, short recoveries but great for anyone sharpening up their race paces.

Thursday 7pm with Ann – Ahead of Sunday’s races, it’s race prep and strides. A short 5-6 minute run at target race pace to get the legs moving followed by 600m (~3-4 minute) runs with a short 50-100m faster burst (“strides”) within each to stretch the legs and fire the muscles up.

Saturday 9am – Basingstoke parkrun (War Memorial Park)

Sunday 10am – Hook Fun Run and Road Races (10k, 10 mile or 2.5 mile)

Upcoming races:

5 June – Yateley 10k Series Race 1

9 June – Hampshire Hoppit Half or Full Trail Marathon

15-16 June – Endure 24

3 July – Yateley 10k Series Race 2

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