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Welcome to Week 2

Tuesday 15th June Session Details from the Race Course Car Park

Non-stop runners are back to Hill Reps 

Warm up with the standard 30sec up the hill, 60 seconds back for 5 reps followed by our standard stretches. 

For the main set we’re doing 7 x 2min out 3:30 back.

Here’s some distances to aim for depending on your group:

6kph - 0.24k

7s - 0.27k

8s - 0.31k

9s - 0.34k

10s - 0.37k

11s - 0.41k

12s -0.44k

13s - 0.47k

Couch to 5k runners you have a simple out and back route, with intervals of 90sec run, 90sec walk for 40min.

Head Anticlockwise around the race course to make use of the shade and ensure someone is in charge of the turn around at 20minutes. 

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

Walkers  

You're taking on the clockwise version of our Swindon Loop. 

4kph group follow - https://www.komoot.com/tour/360336120

5s - https://www.komoot.com/tour/360336904

6s - https://www.komoot.com/tour/360337687

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

Thursday 16th June Running and Walking Routes from the Royal Oak in Prestbury

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=9vao7YOTbBg

These are the routes you’ll need for Thursday’s session 

Runners

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

40min at Speed Group Pace + 0kph. This means those in the 8kph group should be aiming to finish their run with an average speed of 8kph and not 8.5kph. 

I'm happy for groups to split before the run starts so for example setting up a 9.0kph and 9.5kph group. This will help those who aren't quite ready to move into the 10kph group. 

7kph - https://www.komoot.com/tour/344182238

8kph - https://www.komoot.com/tour/344182238

9kph - https://www.komoot.com/tour/344187306

10kph - https://www.komoot.com/tour/344187306

11kph - https://www.komoot.com/tour/344190256

12kph - https://www.komoot.com/tour/344190256

13kph - https://www.komoot.com/tour/344190256

Couch to 5k Runners your walk/jog intervals are: 90sec run, 2min walk for 40min following the routes below:

6kph - https://www.komoot.com/tour/392411963

7kph - https://www.komoot.com/tour/392413141

Walkers will follow the 4kph, 5kph or 6kph routes below 

4kph - https://www.komoot.com/tour/350505307

5kph - https://www.komoot.com/tour/350502655

6kph - https://www.komoot.com/tour/350381062

Saturday 19th Walk from Sherbourne

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 6.5k route at https://www.komoot.com/tour/387119059

5kph group will follow the 9k route at https://www.komoot.com/tour/393846777

6kph group will also follow the 10k route at https://www.komoot.com/tour/393846777

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

Saturday 19th Run from The Apple Tree in Woodmancote

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 6k route at https://www.komoot.com/tour/392437983

9 & 10kph runners take on the 9k route at https://www.komoot.com/tour/392440711

11+kph runners take on the 9k route at https://www.komoot.com/tour/392440711

Sunday 20th Routes from 

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

4kph follow the flat 8k route at https://www.komoot.com/tour/364793628

5kph and 6kph follow the 12k route at https://www.komoot.com/tour/338307419

Non Stop Runners

Build to 10k Runners - 5k https://www.komoot.com/tour/395178961

PB your 10k Runners - 10k https://www.komoot.com/tour/395202897

Build to 21k Runners - 12k https://www.komoot.com/tour/395208731

PB your 21k Runners - 16k https://www.komoot.com/tour/395210611

Couch to 5k

 90sec run, 2min walk for 40min

6kph group - https://www.komoot.com/tour/392435596

7kph group - https://www.komoot.com/tour/392434298

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