This week

Hey everyone! I hope you’ve all had a great weekend and well done if you’re been racing, Tholthorpe 10km and Yorkshireman off road marathon and half marathon have been going on. Great stuff!

This week’s championship race is the York 5km series race on Friday evening I believe, so good luck if you’re doing that.

In non-racing news, we have the usual club runs starting 7 pm at the club on Tuesday and Thursday, with the option to do the intervals below if you wish. Don’t forget your Hi Viz now that it’s getting darker.

Suggested pacing groups as always are as follows:

8 – 8:30 min miles
8:30 – 9 min miles
9 – 9:30 min miles
9:30 – 10 min miles
10 – 10:30 min miles
10:30 – 11:30 min miles

and here is the link to the run routes if you need one: http://niddvalleyroadrunners.co.uk/club-training-routes/

Intervals:

Actually, this week’s suggestion from EA coach Darren is a 25 minute tempo run with a warm up and cool down. So that’s definitely all about the pacing! Don’t forget your drills (including a few strides) before the run and stretches after. If you’d like a suggestion for some shorter intervals however, please don’t hesitate to ask me and I will oblige!

I think that is all for this week, so have a good one,

Emma

Posted in General News.