Tuesday 10th December 2024

Tempo Tuesday

On firetrack (not car park) Group tempo session, with the ‘ons’ at each runners own pace.

Session:

1k warm up (feel free to do a longer warm up if needed, just get to the start for 19:00)

12 mins -> 10 mins -> 8 mins -> 6 mins with 90 seconds rest between each.

1k cool down

Each rep should be at a quicker pace than the last, starting from steady (or marathon pace, if ambitious)

Each rep is an out and back, turning at half the time elapsed.

This is a workout aimed at building endurance, and improving lactate threshold.

Note, since reps are time based, distance will be dependant on pace, should be somewhere between 8-12k.

 

CHANGED START LOCATION DUE TO STATION EVENT

Meet up: Barnesbridge Gate @ 19:00

Session type: Endurance, Intervals

Mandatory kit: Winter kit

Dragon or Dino?

Session name to be determined post-run…

5 miles on mostly forest trails with some single-track. Some sections will be muddy. We’ll keep a sociable pace, finishing in around one hour.

This will be my first session leading… come keep me company!

Meet up: Barnesbridge Gate @ 7pm

Session type: Sociable, Undulating

Mandatory kit: Winter kit

For those wanting to go longer 🤣

Meet at BBG and will head up and over the pale to find a way back up and over again on a mix of trail and single track

Nice steady pace to keep warm, but will go with the slowest so for anyone fancying a step from irons come along. 

Winter kit

 

Meet up: Barnesbridge Gate @ 7pm

Session type:

Mandatory kit: Winter kit