Winter warmers training program – July

This week we do our first faster Tempo run on Wednesday, a variation of the 4k out easy 4k back fast.

We will run coaches Essexwold 4km time trial route twice, first lap easy and second lap at Tempo pace.

Fledglings, Beginners and Walkers will do one tempo/fast lap of 4km after a warm up – all schools doing the same route should be fun!

From next week we add a hill session over short hills to develop leg strength.

Saturday will be a longer run over “boys School” with the option to run 20km for those training for the Cape Town marathon.

Saturday runs 10/15k start time is 06h30, and weekday runs are at 05h00 as usual.

Remember to please wear reflective vest and/or bright light colours in the mornings. Dress warmly and always have a warm top to put on after your run.

TUE 02 JULY – 10k steady run – Captains choice

WED 03 JULY – Tempo run – Essexwold 4k loop, first lap run easy and second 4km at Tempo pace. Fledglings/Beginners/Walkers will do one lap plus warm up.

THU 04 JULY – 10k steady run – Captains choice

FRI  05 JULY – Rest

SAT 06 JULY – 06h30 – Boys School 10/15/20km –  Pat and Andy will as usual provide post run refreshments.