Run (Body Limits, Newport Pagnell)

The weekly Tuesday evening run session from Body Limits starts at 19:00. Please park in the car parks in Newport rather than the nearby residential roads as residents have been complaining.

AUTUMN

Sessions are set by club coach Mark Booth. A common format is as follows:

5 mins warm up jog

3 mins of heel flick, high knees side to sides and lunges

2 mins warm up continuation

5 mins strides

30-40 minutes of reps

10 minute jog back to Body Limits

A steady group has now been established that will cater for whoever is the slowest so no fear of getting dropped by the pack if you are new to the sport. This group will have 2 leaders one to direct the faster people at the front and another to act as a backmarker. Between any efforts the 2 leaders will ensure the group re-groups properly. The steady group does more like 50 minutes whereas the faster group/s will do about 60 minutes.

Note for group leaders:

There is a new route courtesy of John Ritchie for the steady session that avoids the dark patches that interrupt our sessions. It follows St Leger Drive all the way to Great Linford R'bout and then turns left under H3 and loops over the canal before crossing the top of Bolbeck Park. When you reach V10  you'll see the Shell garage and can continue as with the other routes.

Note to all:

The warm up now includes a 5 min section of strides after you've done the drills by the motorway bridge making the total duration of the warm up 15 minutes. " means minute. Recoveries specified as "Rx" where x is the number of minutes

The list of leaders for each week is below. Sessions for 2010 planned by Mark will be put up soon.

SPACE
                     Steady Groups 2&3 -  leaders 

Feb 02nd       John            Geoff            Abi

                    4-3-2-1-1 with 2-2-1-1 recoveries between each

Feb 09th        Rob             Aleck-          tba

                    2 * (2mins - 4mins - 5 mins) with 1,2,3 recovery (Group 2)

                    2 * (1mins - 3mins - 5 mins) with 1,2,3 recovery (Group 3)

Feb 16th        Robin          Andy                 Toni

                    tba

Feb 23rd        Aleck           Graham        Kevin

                    tba

Mar 02nd       John            Geoff            Abi

                    tba

Mar 09th        Rob             Ed                Anneli

                    tba

Mar 16th        Robin           Andy            Toni

                    tba

Mar 23rd        Aleck           Graham        Kevin

                    tba

                     Fast Group - sort themselves out

Feb 02nd       

                    8-6-4-2-1 with 3-2-2-1 recoveries between each

Feb 09th        

                    2 * (2mins - 4mins - 6 mins) with 1,2,3 recovery

Feb 16th