Endurance Runners led by Chris Elson

05 Sep

For faster people, 2 sets of (1500m with 300m jog clockwise recovery and 700m effort) and 300m jog clockwise between sets. For slower people 2 sets of (1300m with 200 jog clockwise recovery 600m) and 300m jog between sets, or 2 sets of (1200m with 100m jog clockwise recovery, 500m effort) and 200m jog up & down straight recovery between sets, or 2 sets of (1100 with jog up & down straight recovery & 400m effort) & 300m jog clockwise between sets. Plus 800m for anyone left standing!

Endurance Runners led by Chris Elson

05 Sep

A there and back session to the whistle, stop where you are after first one turn round and run the other way. 2 X 90 secs with 90 secs recovery, 2 X 3mins with 2 mins recovery, 5 mins with jog back to start recovery, 2 X 3mins with 2 mins recovery, 2 X 90 secs with 90 secs recovery

Steady run led by Nick Crew and Pete Clark

05 Sep

A steady pace 5-6 mile (7-9km) run so everyone can train together. It involves a social jog, some drills, main event which is a steady run for (40-50 mins) and warm down. We run either on the Bristol-Bath Cycle Path and routes nearby, Barton Fields, Eastville, Oldbury Court, Frome Valley and St George’s Park for a varied experience and mixed terrain. Please note it is a ‘challenge me’ session and suitable for those that can run at a steady 4-6 min/km pace. No fee due, but please sign in to record attendance (write ‘Road’ for payment due).

Endurance Runners led by Chris Elson

05 Sep

It’s a session of 3 sets of (1K 300 jog, 500m) with 200m jog between sets, for slightly slower people 3 X (900m jog up & down straight 450m) with 300 jog recovery between sets, or 3 x (800m with jog up & down straight 400m) with 200m jog up & down straight recovery between efforts or3 X (700m effort, 100m jog 300m effort) with 300m jog clockwise recovery between sets. Plus 1K for anyone left standing!

Endurance Runners led by Chris Elson

05 Sep

For faster people up to 4 sets of (1200m jog 100m 300m effort) with lap cutting across aprons jog between sets. For slower people up to 4 sets of (1100m jog 150m 250m effort) with 300m jog clockwise between sets. Or up to 4 sets of (1K jog across in field 200m) 200m jog between sets. Or up to 4 sets of (900m jog across field 200m) 100m jog clockwise between sets.

Endurance Runners led by Chris Elson

05 Sep

It’s a mixed grill of, for faster people 2 sets of (1600m with400 jog recovery, 800m jog up & down straight recovery, 400m effort) 400m jog recovery between sets. For slower people 2 sets of (1400 with 100m jog recovery, 700, 100m jog 300m effort) 200m jog recovery between sets or 2 sets of (1200 with 200m jog recovery, 600m 200m jog recovery, 200m) 200m jog up & down straight between sets or two sets of (1100m with 200m jog recovery, 600m with 200m jog recovery 200m) 100 jog recovery between sets).

Endurance Runners set by Keith Brackstone

05 Sep

2 x 4k split tempo runs with 3 minutes recovery in between (2k out and 2k back along the Portway). Five minute jog. 8 x 30 second strides out and back on the whistle 30 seconds recovery between each stride.