Running wc 8th Feb

The only problems this week were mine on Tuesday when I didn't get the 7pm group running promptly - so had a mad dash for the beginners - and forgot the Beginners' handouts...

It was pringle week for the Beginners - running with a crisp in each hand is a useful posture exercise (honest!).

We tried out tempo running in the Mon 8pm group - building a "pyramid" of faster intervals to help to develop strength and speed. Earlier that day, the Advanced Group tackled the big hill from 2 directions.

Monday 7pm 5.75km in 37:11, 471 calories

Monday 8pm 5.00km in 34:22, 403 calories

Tuesday 7pm 5.38km in 45:30, 340 calories

Tuesday 8pm 4.13km in 36:55, 243 calories

Next Week's Beginner Routine is the longest and we'll be doing over 30 minutes of running. It's the last week when we focus on the length of the running interval - from week 6, we are counting walk breaks instead. It's really important to watch your pace at the start - better to start gently and have some energy to finish the session with aplomb than to run out of energy!

4 minute runs alternating with 1 minute walks up to the walk at 15 minutes. After that, 5 minutes run, 1 minute walk up to 38 minutes.

See you next week.

Gin