|
|
|
|
Mondays and Thursdays We have a range of groups which generally run for between 45 minutes and an hour at anywhere from 5 to 10 minute mile pace. These are fairly informal and routes tend to be decided on the night. Members arrive from 6.45 to run at 7.00. We generally have 40-60 runners on a club night.
We have a duty runner to ensure everyone is made welcome and they will either find new runners a suitable group or run with them initially.
In the summer we tend to run to Radcliffe-on-Trent and beyond, or along parts of the Grantham Canal. In the winter, routes are through Edwalton, West Bridgford and the city centre.
After our Monday and Thursday sessions, members can use the changing facilities at the Centre and there are usually 20-30 of us in the bar afterwards.
Hill Sessions Between October and March we have an optional hill session on a Thursday night at Selby Road in West Bridgford. Runners leave the Watersports Centre between 6.50 and 6.55 to start the session at about 7.20. Some will meet the group at Selby Road.
Track sessions A small but dedicated number of us also join Rushcliffe AC for a track session at Bingham Leisure Centre on a Tuesday night at 8.00. The sessions are free, but runners are invited to join Rushcliffe AC second claim to make a contribution for the use of the facilities.
Speed Sessions The Lakeside Speed Sessions part two commences on July 11. The structure this year is alternate short intervals (to develop speed) and long intervals (for speed maintenance over distance). All sessions begin at 7.15 on MONDAY from the north eastern corner of the lake. Warm-up jog leaves the clubhouse at 7pm. Programme
for second half of the summer: July 11: Short – 4 x 2x400m, 30sec recovery times, 1 min between sets July 18: Long – 5 x 2x500m, 30sec recovery, 2min between sets July 25: Short – reps of 100m, 200m, 300m August 1: Long - reps of 400m, 500, 600m August 8: Short – reps of 200m, 400m August 15: Long – 6x1000m, 1 min recovery August 22: Short – reps of 100m, 200m, 300m August 29: Short – 4 x 2x400m, 30sec recovery times, 1 min between sets See you all next year ……
|
