Night of the PBs

On friday night we had a few of our runners head to the track to take part in Rock n Road’s Night of the 5000m PBs. It was a not evening but I tell ya what… we had a GREAT night. Molly and Ben took part in Wave 1… both came away with PBs! Tyler took park in Wave 2… ANOTHER PB. Ash and Harvey ran in Wave 3… Ash came away with the win and Harvey came away with a PB!

Thank you so much Rock n Road and Spartans for organising the event, it was great fun and it really showed A LOT of people how hard they can work in such a great spirited race/community

Back to business

THIS WEEK

Wednesday

Warm Up

Light jog / mobility / drills

Main Session

4 x 4 mins on / 2 mins off
4 x 30 secs on / 30 secs off

AIM - To be able to run the whole first block! You want to be able to jog the off, after a decent effort for 4 mins. This means we don’t push too hard too early. Followed by the 4 rounds of 30 secs flat out and 30 secs walking/resting.

Cool Down

Light jog / stretching / debrief

Thursday

Meet at Trenton Square (outside Coopers IFC) for 7am and we’ll run for about 30 minutes, followed by a coffee and catch up at The Loft, St Helier

See you soon!
SW