TUESDAY EFFORTS
DUNCAN, PAUL, STEVE AND NICK ZIG-ZAGS 1 mile warm up/ 10 efforts each 200-300 M/ similar recoveries/ 1.5 mile cool down. JAMES 2 x (2 x 2 mins, 3 x 1 mins all 1 min [...]
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THURSDAY RUN
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/A13/NEW RD/DAWS HEATH/HART RD/CHUCH RD/KENTS HILL/CLUB 7.9 MILES SHORTER ROUTE 6.5 MILES HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/RAYLEIGH RD/HART RD/CHUCH RD/KENTS HILL/CLUB
SATURDAY EFFORTS
MEET AT JOHN BURROWS 9-10 AM (John Burrows)
SOUTHEND 10K
SOUTHEND 10K CLUB CHAMPIONSHIP 10.00am Southchuch Park SS1 2XD
TUESDAY EFFORTS
DUNCAN, PAUL, STEVE AND NICK HILL RD/ FERNLEA HILL EFFORTS 1 mile warm up/2 x 3 min effort with 1.30 min recovery/ 2 x 2.30 effort with 1.15 min recovery/2 x 2 min effort with [...]
THURSDAY RUN
BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL /MOUNT RD/FERNLEA RD/HILL RD/CLARENCE RD /CLIFTON AVE/HIGH RD/A13/BREAD AND CHEESE/KILN RD/ BENFLEET RD/ESSEX WAY/CLUB 7.5 MILES SHORTER ROUTE 5.3 MILES BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL /MOUNT RD/FERNLEA RD/HILL RD/CLARENCE RD [...]
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