Monday, 1 April 2013

The Week Ahead 1 April 2013

Coach Chris starts the new month on Tues with a session designed to improve your Speed/Endurance and Form on a slight gradient. Concentrate on good relaxed form, high cadence and use your arms! Make sure recovery is recovery, it should take the same time as the rep!
It is a long session, so keep pace comfortable in first set, watch HR and pace guide. If unsure, aim for lower end of pace band and increase on 2nd and 3rd set.Recommended Pace: 10K effort pace bands provided for each group,
No. of Reps:ABC Start at 1600m mark, then 3 sets of (3x800m uphill with 400m downhill recovery) 1600m downhill recovery between sets.
DEF
Start at 1200m mark, then 3 sets of (3x600m uphill with 400m downhill recovery) 1200m downhill recovery between sets.


PLEASE NOTE THAT THE LEIS CTRE CLOSES AT 8PM TUESDAY!
Thursday's runs are Mike's off-road woodland runs just outside Lydney, followed by cakes and coffee/tea courtesy of the Club.

Off-road shoes and maybe a torch are recommended for the 4.5 or 5.75 mile well-marked up-and-down routes. And bring a change of clothes and shoes to make yourself decent for Coffee Local.

Directions from Chep: A48 to Lydney town. After the railway crossing take the first left  signposted Parkend, Lydbrook, Steam Railway, B4234.  Follow this road past the Forest Of Dean Steam Railway on your left, approx. half a mile after that, you will see a Forestry pull in on the right, this is the start of the run.

Limited parking - please share cars.

Meet Leis Ctre 6.25, or go straight to Lydney for 6.45.

No comments:

Post a Comment