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Ladies Social Run

Ladies Social Road Run: Applethwaite
Approx 8k 120m ascent

Main Training Sessions

Round Town 'pyramid' road session: reps of 5-4-3-2-1-1-2-3-4-5mins on flat part of the round town route. Recoveries half the duration of reps, ie. 2.5mins, 2mins, 3mins, 60secs, etc. Please wear hi-viz.

Main Training Sessions

Road speedwork: 30mins of 400m efforts in pairs by Crosthwaite Church. Pair with a partner of equal ability. One runs rep while other has recovery x 30mins! This session suitable for all abilities. Please wear hi-viz.

Ladies Social Run

Trail & Road Run: Portinscale & Hawes End loop
Approx 10k 100m ascent

Main Training Sessions

15 x 45sec hills in Castlehead Woods, jog down and regroup recoveries. This session is suitable for all abilities.