Week starting 15th June

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Race updates:

Barmouth 10K - Well done to the Blair family for getting out there and racing.


Lucy Calrow smashed it at the weekend by taking the win at the Offa's Dyke 15-mile race. Aunty Joan insisted she get out there and win, and that's exactly what she did!

Oliver Jones won Wolverhampton parkrun. Not a race race, a win's a win.


Ian Mansell finished 4th at the Aldridge 10K and won the M40.


Good luck to Tom and Dylan, who toe the line this Wednesday on the track at Birmingham University. If you haven't been to a Birmingham University track meet, it's about time you did. It's a fantastic venue, and they really know how to host track and field events.


It's also great to read that many of you are enjoying some off-road, hilly long runs and continuing to visit the Metal Tree! It is a rite of passage. 


Tuesday

Warmed up and ready to go for 6:50pm at the Bandstand, West Park.

As you know, some people have experienced abuse in the park recently, so let's enjoy the training but also keep an eye out for each other.

Session:

1-mile tempo

24 × 200m (12 "on" at 5K pace, 12 floating forward) 200m quick 200m float...

We'll be using the 800m loop, and I'll mark out every 200m.


Saturday

I'd like you to pick a parkrun, get a really good threshold effort in, and test out the training and fitness. Follow that with a 10-minute jog and 10 × 30-second strides.








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