Tuesday 10th December : 5 x 5 Mins ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - a tough tempo session so try to stick to your tempo pace and not overdo it on the early ones - note only 60 secs recovery, under 15's, if they wish can do, 5 x 4 Mins - start with the group and stop early so get a 2 minute recovery - speak with coaches beforehand
Thursday 12 December : 5 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 3 Mins ( 2 Mins ) 2 Mins ( 60 Secs ) 60 Secs ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - one of our favourite sessions - start at tempo but getting quicker with the 3 Mins and 2 Mins at VO2 and 60 Secs faster!
Saturday 14th December : 8.30am - Sport City - Indoor track session - Possibly the one we did a couple of years ago which was 200, 400, 600, 800, 600, 400, 200, off 2 Mins - good for comparative purposes - Sport City have not confirmed yet but I am sure it will be ok !!
Sunday 15th December : 10.00am - Delamere Forest - Station Car Park - Usual Sunday run
Also an update on Christmas training which will be as follows :-
Tuesday 17th December : 5 Mins tempo ( 2 Mins ) 3 Mins tempo ( 2 Mins ) 2 Mins VO2 ( 2 Mins ) 5 Mins tempo ( 2 Mins ) 3 Mins tempo ( 2 Mins ) 2 Mins VO2 ( 2 Mins ) 4x 30 Secs ( 30 Secs ) - Under 15's, if they wish can do 4,2,1,4,2,1
Thursday 19th December : 6 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - Race pace for those doing Liverpool and VO2 for the rest of you.
Sunday 22nd December : 10.00am - Delamere Forest - Station Car Park - Usual Sunday run
Tuesday 24th December : 9.00 am - Delamere Forest - Hill session
Thursday 26th December : No session - self operate
Saturday 28th December : 8.30am - Delamere Forest - Hill session
Sunday 29th December : 10.00am - Delamere Forest - Station Car park - usual Sunday run
Tuesday 31st December : 10.00am - Track session at Knights Grange - probably 6 Mins ( 2 Mins ) 2 x 4 Mins ( 2 Mins ) 6 Mins ( 2 Mins ) 2 x 3 Mins ( 90 Secs ) 4 x 30 Secs ( 30 Secs ) - 26 Mins of tempo running to get you back in shape after the Christmas excesses
Thursday 2nd January 2020 - Back to normal training routine with 10 x 60 Secs ( 60 Secs ) at race pace
Saturday 4th January - Cheshire Champs at KG
Training has been going very well so far so keep it going - remember to think about your pace before the sessions and aim for the distances according to your best times - some of you should now be exceeding those distances because your training has meant that your pb has improved over the past couple of months