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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.
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15 x 45sec hills in Castlehead Woods, jog down and regroup recoveries. This session is suitable for all abilities. |
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Lesley's 'Railwayline Inclines' session. *New sesssion!* Pyramid type session of hills of varying duration on the incline just beyond the concrete tunnel. This session is suitable for all abilities. |
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Speedwork: 5x5mins off 60sec recoveries on flat town route, from Rawnsley Pavilion (by Co-op) to the swimming pool, via Briar Rigg. Please wear hi-viz. |
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Lakeshore/Great Wood Fartlek. Offroad headtorch run with efforts of varying distance/intensity determined by the terrain and landscape. Route via Theatre, Calfclose Bay, Borrowdale Road and Great Wood. Option for one group to take in Cat Ghyll and Walla while other group returns via path to Springs Road. |
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Offroad speedwork session on railwayline: 8 x 3mins off 60sec recovery. This session is suitable for all abilities. |
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30mins of 400m efforts in pairs at Crosthwaite Church. This session is suitable for all abilities. Please wear hi viz. |
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Headtorch Hills: 12 x 2mins on 2mins off up Spooney Green Lane and Jenkin Hill. 2min jog down and regroup recoveries. Faster runners jog back to regroup every recovery. |
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Speedwork: 30mins of 2min efforts around Lakeland Park road loop. This session is suitable for all abilities. Please wear hi viz. |
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Round Latrigg Fartlek. Offroad run with efforts of varying distance/intensity determined by the terrain and landscape. Route via railwayline, 'rollercoaster' path through woods and back of Latrigg. |
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