Welcome to week 6 of our 14 week programme!

This is the first week our runners meet at our new Summer venues and meeting times go back to something a lot closer to the pre-covid normal.

Walkers can now meet at the same time instead of staggered 5 minutes apart. 

Watch the video below to see where you'll be walking and or running and more!

Find links to routes and session details below the video.

The Stress Free Shin Bone Workshop

If you suffer from tightness or pain around the front or sides of your shin then there’s a good chance you can sort it out with some tender loving care only a massage and stretch can provide. 

Pain on top of your feet or toes can also be caused by tight shin muscles and since we’re using these muscles to walk, run and stand upright they rarely get a break. 

Book your place on the workshop at https://coachconor.as.me/happy-legs

Tuesday 13th July Session Details 

Non-stop runners meeting at the Prestbury Park Playing Field 

7 and 8kph runners start at 6:30pm

9kph + runners start at 6:40pm

Warm up with the standard 30sec fast, 60 seconds back for 5 reps followed by our standard stretches. You can do this on the grass, out of the way of those already using the track. 

For the main set we’re doing 400m fast, 90sec slow x 8-10reps. I’ve provided a range as those in the slower groups will take longer to run each rep.

Recovering should be a slow jog where possible. A jogging recovery means you cannot afford to run too fast on the 400m runs. 

Below you’ll find a target speed to aim for in the first half of your workout. If you’re feeling good in the second half then you’re welcome to speed up. 

I’m asking you to jog on the slow periods because this workout is more aimed at improving speed endurance as opposed to top speed and those new to speed work will be less likely to become injured from running too fast. 

Here as some details specific to your group:

7s complete 8 reps aiming for 8kph on the fast periods

8s complete 8 reps aiming for 9kph on the fast periods 

9s complete 9 reps aiming for 10kph on the fast periods 

10s complete 9 reps aiming for 11kph on the fast periods 

11s complete 10 reps aiming for 12kph on the fast periods 

12s complete 10 reps aiming for 13kph on the fast periods 

13s complete 10 reps aiming for 14kph on the fast periods 

Couch to 5k

12:10pm meet at  the Race Course Car Park

6:30pm meeting at the Prestbury Park Playing Field

You have intervals of a 8min run, 1min walk for 35min total on one of the following routes. 

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s - https://www.komoot.com/tour/412388527

7s - https://www.komoot.com/tour/412389796

Walkers 

Meeting at the Race Course Car Park and start times are 12pm or 6:15pm...both if you’re super keen! 

4kph group follow - https://www.komoot.com/tour/411532482

5s - https://www.komoot.com/tour/411534513

6s - https://www.komoot.com/tour/411535220

If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4

Warm up with a quick lap of the car park followed by a couple of minutes stretching. 

Thursday Running and Walking Routes 15th July

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

These are the routes you’ll need for Thursday’s session of: 40min at Speed Group Pace + 0kph

Walkers 

Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm

Routes are: 

4kph - https://www.komoot.com/tour/412414542

5kph - https://www.komoot.com/tour/412415239

6kph - https://www.komoot.com/tour/412415975

Couch to 5k

12:10pm start from the Royal Oak in Prestbury

6:30pm start at the Hewlett Arms on Harp Hill 

your walk/jog intervals are: 8min run, 1min walk for 35min total following the routes below:

6kph - https://www.komoot.com/tour/412417011

7kph - https://www.komoot.com/tour/412417993

Runners Meeting at The Hewlett Arms on Harp Hill

7 & 8kph runners meet at 6:30pm 

9kph+ runners meet at 6:40pm 

7kph - https://www.komoot.com/tour/412421358

8kph - https://www.komoot.com/tour/412424166

9kph - https://www.komoot.com/tour/412424166

10kph - https://www.komoot.com/tour/412427305

11kph - https://www.komoot.com/tour/412427305

12kph - https://www.komoot.com/tour/412428894

13kph - https://www.komoot.com/tour/412428894

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

11am Saturday 17th Walk from The Bell at Sapperton

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

Our 4kph group will follow the 7k route at https://www.komoot.com/tour/405818703

5kph group will follow the 12.6k route at https://www.komoot.com/tour/405823059

6kph group will also follow the 12.6k route at https://www.komoot.com/tour/405823059

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

11am Saturday 17th Run from The Bell at Sapperton

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

7 & 8kph runners take on the 7k route at https://www.komoot.com/tour/405818703

9 & 10kph runners take on the 12.6k route at https://www.komoot.com/tour/405823059

11+kph runners take on the 12.6k route at https://www.komoot.com/tour/405823059

Sunday 18th Routes from the Pump Room

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Walkers 

Start at 9:30am

4kph follow the 6k route at https://www.komoot.com/tour/367592768

5kph and 6kph follow the 10k route at https://www.komoot.com/tour/412605679

Non Stop Runners

7kph and 8kph meet at 9:15am

9kph+ runners start at 9am

Build to 10k Runners - 7k https://www.komoot.com/tour/412624549

PB your 10k Runners - 14k https://www.komoot.com/tour/412627089

Build to 21k Runners - 16k https://www.komoot.com/tour/412629698

PB your 21k Runners - 20k https://www.komoot.com/tour/412635715

Couch to 5k

 Run starts at 9:15am

8min run, 1 min walk for 35min total

6kph group - https://www.komoot.com/tour/414603455