Training

1, GOVNOR SET from 3 way sign post (1st junction on gravel pathin Downs) 2, HILL REPS – horse shoe gravel path (Downs) 1.5 miles warm up / 6-8 200M/300M efforts, jog recovery / 1.5 [...]

1, HARP RUN ROUTE 4.2 mile loop https://www.strava.com/routes/19177642 or longer 7.2 route https://www.strava.com/routes/19197920 Please car share! Meet 7.00pm parking by Westcliff Rugby Club SS2 6UN

1, 1 MIN EFFORTS WITH DIMINISHING RECOVERIES Lower gravel path just after house in Downs 2, HILL EFFORTS 30/60/90/120 sec with double time jog recoveries (2 sets) Near zig-zag hill on Downs 3, JAMES’S SESSION [...]

1, ST MARY’S CHURCH 10K RUN ROUTE CROSS RICHMOND PLAYING FIELDS/WOODHAM PARK DR/PHILMEAD RD/ LOTEN RD/ WATLINGTON ROAD/ UPLANDS ROAD/ WAVERTREE RD/ HIGH RD/CLIFTON AVE/ KENTS HILL RD/ BOWERS RD/ JARVIS RD/ THUNDERSLEY PARK ROAD [...]

1, W SET across bottom of Down’s 2, COMBINED SESSION with Youth Group 3, JAMES’S SESSION – TRACK 2000 1600 1200 (400) 1K/8/6/4/5 x 200 (200) 4, FARTLEK SESSION - 2x(60/90/120/90/60s) with 1/2 jog rec [...]

1, GLADYS RUN Run from club, to Benfleet sea wall, past “Gladys” Run towards Leigh until 50 yds from halfway gate. Take footpath left and CAREFULLY cross railway line. Look ahead, just to your left, [...]