Starting in January when spring marathon and half marathon training begins, we will be introducing Tempo runs into Thursday's training nights, these runs are most beneficial for athletes who can run sub 9 , sub 8 and sub 7 minute miles, we will also continue with the 5k time trial once a month up to April.
These Tempo runs will start with a Tempo effort of 4 miles and over the weeks will increase up to either 8 miles or 10 depending on what sub group you fall into.
For any athlete to gain the full benefit of these Tempo runs, as the mileage increases it may require you to start these sessions earlier, i will post on facebook the required start times each week for each sub (9,8,7) group. for example if your running sub 9 and and doing 8 miles not including warm up then you will need to start 6:30pm sub 8 at 6:40 and sub 7 at 7pm.
All sessions will be from Grayshott car park and i have already worked out the routes, i will meet you at the car park at the desired times and appoint a lead for your group. For those who run above sub 9 don't worry because Amanda has some good sessions worked out on Thursdays as well, for those that maybe can't get there earlier on the earlier start nights you will have the option of either doing a shorter Tempo route or joining in with Amanda's session.
Hope all this makes sense and if you have any questions please ask Amanda or Daniel
This weeks spinning class will be led by Amy, please turn up at 7:35 to set the bike up and be ready to start at 7:45, please check in at the front desk and don't forget your drink and towel.
see you Wednesday
The Tri Team
London Marathon... a message from the Coaching Team.
If you've been unfortunate enough to receive a reject letter and still have hope's of running the 2017 London marathon don't give up hope just yet. Keep hold of your reject magazine and let Amanda, Daniel or Jules know if you would like to be considered for a club place of which there are two of.
Club places will be announced at this years Christmas Party... so even more reason for getting a Christmas Party ticket to see if you've been successful.. ;o)
With only just over three weeks to the Christmas party it would be best to let one of the above know sooner rather than later.
Daniel/Amanda and The Coaching Team
This weeks session will be lead by Jan, so please turn up at 7.35 to set the bike up and be ready to start at 7.45, please remember to bring a drink and towel and lots of energy.
Please also remember there are only 20 bikes available so first come first served, there was only one spare bike last week and please check in at the front desk.
See you Wednesday
The Tri Ream
This weeks spin class will be lead by Daniel so please turn up at 7.35 to set the bike up and be ready to start at 7.45.
As always please remember your drink and towel and check in at reception when you arrive, if your not a member of the leisure centre then you will have to pay for the session which is about £6/7
This is on a first come first basis and there is 20 bikes available
Hopefully see you on Wednesday
The Tri Team