5K Time Trial

meet at Rashes 6.30 warm up run to Boyd Ave for 300,600 loops

6 min steady 6 min tempo 2 min sprint 2 min recovery walk/Jog x3

7min easy 7min tempo 4 min easy 4 min tempo 2 min easy 2 min sprint x2

800 steady 800@5k pace loops with a 2-3 min recovery walk to start point on Rashes Green

2,4,6,8,6,4,2 with a 1 min recovery between each rep

meet @Rashes Green for warm up run to Boyd Ave 400,800,1k loops

6 min steady 6 min tempo 2 min sprint 2 min recovery walk/Jog x 3

Relays/Indian runs

400,400,800,800,1600,800,800,400,400 (optional extra 1600 for those who would like to do an extra loop)

8 min steady 1 min sprint 2 min recovery x4

5k Time Trial

7min easy 7 min tempo 4 min easy 4 min tempo 2 min easy 2 min sprint x2

At Neatherd High School

Thursday training 10.9.20:
Meet / Park: At the far end of Rash’s Green near the hump back bridge on Westfield Lane, (Far end of Bertie Ward Way), NR19 1TE between 6.30-6.45 pm. 
Coach: Geoff who will meet us on the path to the left of the ‘t’ junction on the other side of the bridge on Yaxham Road, opposite the bus stop.
Session: T.b.a. & starts at 7 pm.