Diary

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Malvern Ave. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
We go back to Beaufort Rd for Thursday’s hill rep’s (just for a bit of variety). Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.

UPDATE 24/1: The paths don't look slippery so the run is on.

Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. So we’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Malvern Ave. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Marie Hutson
Meet on Elms Road, Stapenhill, DE15 9AG (Plenty of Parking) @ 7.15 pm. The route is relatively well lit.
Session Structure – Fartlek targeting threshold pace.
Warm up (15 mins) - RAMP protocol.
Main Session (35 mins) - (0.6km @ 75-80% effort: 0.6km @ rec jog) x 3 – 6 sets
Cool Down (10 mins)
Course (Strava segment)

Leader: Barry Birch
This week the hill workout will be on Violet Way. So we’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Malvern Ave. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Come along for a nice woodland trail run on this evening. All welcome to do the run you want, from a post-marathon recovery jog to taking part in the hill training. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 3 or 4 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 3 or 4 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 3 or 4 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Due to Washlands Relays taking place the day before.

Leader: Andy Bennett
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 2 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Intervals on Branston Road by the Bridge Inn. Approx. 0.5 mile warm-up run from the Co-op car park followed by 2 sets of 4 x quarter mile with quarter mile recovery jog. 3 minute rest between sets.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 3 or 4 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will follow a 0.85 mile, 125ft ascent, figure of 8 route. We’ll do 3 or 4 sets of 2 laps with rests in between. For other runners there is a nice 3km loop.

Leader: Barry Birch
Intervals on Branston Road by the John Taylor School. Approx. 0.8 mile warm-up run from the Co-op car park followed by approx. 30 minutes of intervals.

Leader: Barry Birch
Woodland trail hills this evening. But all welcome to come and do the run you want. The training will not be the usual session; we'll do more rep's of a shorter section. For other runners there is a nice 3km loop.

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
Woodland trail hills this evening. We’ll run approx. 600m loops for 15 minutes, rest, then repeat in the opposite direction.

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Malvern Ave. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Quorn Close and Grafton Rd. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Malvern Ave. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Andy Bennett.
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Meet at Shobnall Reception for a 7:15pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:15 go directly to Forest Edge Way; we’ll probably get there at 7:30 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Barry Birch
We go to Beaufort Rd for Thursday’s hill rep’s. Meet at the MEADOWSIDE Leisure Centre to depart at 7:15pm (bring £1 for parking). We’ll warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Barry Birch
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park followed by one 15 minute set of quarter mile reps, a 3 minute rest, then 10 minutes of 150m sprints.

Leader: Barry Birch
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:15pm (bring £1 for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Cancelled.

Leader: Barry Birch
Cancelled

Leader: Barry Birch
Cancelled

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Paul Mellor
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Barry Birch
This training session (for a group of 5 + coach) will be hill reps, about 50m long with a gradient similar to the middle of Violet Way - because it is at the middle of Violet Way, on the grassed open space on the left as you go up the hill from the mini roundabout where it meets Beaufort Rd. We'll do three 10 minute sets. Meet at Stapenhill Rd car park to depart there at 7:15pm for the warm-up run via Clay St to Violet Way. If the car park is full then park at the top of Clay St and meet us on Violet Way. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 5 places available. Further information about the session and the guidance will be sent to attendees before the session.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 12 places available.

Leader: Barry Birch
The interval training will be held at Craythorne Road Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 12 places available.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 12 places available.

Leader: Barry Birch
The interval training will be held at Hillfield Lane Playing Field where there will be plenty of space for social distancing. This will be conducted according the EA guidance. Attendees will need to book on the booking page to reserve one of the 12 places available.

Leaders: Paul Mellor
This training session will be intervals at Branston Rd., near the John Taylor School with a maximum of 6 runners including leader. Book a place here.
Meet at the Co-op Car Park, Main Street, Branston, DE14 3EY. Approx. 0.8 mile warm-up run from the Co-op car park followed by two 15 minute sets of quarter mile reps.

Leader: Steve Harvey
Maximum of 6 runners including the leader. Book a place here. Meet at Shobnall at the far end of the large car park for a 7:00pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way; we’ll probably get there at 7:15 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Chris Fletcher
The group 1 hill workout will be on Violet Way with a maximum of 6 runners including leader. Book a place here. Meet at Coopers Square Car Park, in the corner near the Alphabet Gift Shop. From there, warm up run to St Peters Bridge via Fleet St. and the Ferry Bridge walkway, and then up Woods Lane. Please maintain separation between groups and distance between each other. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%.

Leader: Paul Mellor
The group 2 hill workout will be on Beaufort Road with a maximum of 6 runners including leader. Book a place here. Meet at Coopers Square Car Park, in the corner near the Alphabet Gift Shop. From there, warm up run to St Peters Bridge via Fleet St. and the Ferry Bridge walkway, and then up Woods Lane. Please maintain separation between groups and distance between each other. We'll do 2 sets of 15 minute runs up and down each side of the hill between Derwent Road and Daleside, and Quorn Close and Grafton Rd. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.

Leader: Chris Fletcher.
Intervals on Branston Road by the school. Approx. 0.8 mile warm-up run from the Co-op car park to the school.

Leader Chris Fletcher
Meet at Meadowside Leisure Centre at 7pm (not free parking). From there we will do a warm up jog to Elms Road.
This is a 0.6 mile (1km) mainly off-road hill from Elms Road to the water tower on Tower Road followed by a 0.3mile (500m) slight downhill to the far end of Tower Road. Then back to the water tower and down the hill to complete one 1.8 mile (3km) rep. and take a short rest. We'll do 2 reps and if we get a bit strung out the faster guys can do a bonus third rep.

Leader: TBC
Interval training at Hillfield Lane Playing Field. Three sets of 10min minutes each.

Leader: Richard Finnigan
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Barry Birch
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

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Leader: Steve Harvey
Interval training at Hillfield Lane Playing Field. Three sets of 10min minutes each.

Leader: TBD
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader TBD
Meet at Meadowside Leisure Centre at 7pm (not free parking). From there we will do a warm up jog to Elms Road.
This is a 0.6 mile (1km) mainly off-road hill from Elms Road to the water tower on Tower Road followed by a 0.3mile (500m) slight downhill to the far end of Tower Road. Then back to the water tower and down the hill to complete one 1.8 mile (3km) rep. and take a short rest. We'll do 2 reps and if we get a bit strung out the faster guys can do a bonus third rep.

Leader: Steve Harvey
Interval training at Hillfield Lane Playing Field. Three sets of 10min minutes each.

Leader: Kelly Hanson
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Kelly Hanson
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Steve Harvey
Interval training at Hillfield Lane Playing Field. Three sets of 10min minutes each.

Leader: Jeff Heape
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Steve Harvey
Interval training at Hillfield Lane Playing Field. Three sets of 10min minutes each.

Leader: Kelly Hanson
Woodland trail hills. Bring a headtorch. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
Woodland trail hills. Bring a headtorch. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

Leader: Barry Birch
Meet at Shobnall Reception for a 7:00pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way; we’ll probably get there at 7:15 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Kelly Hanson
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Barry Birch
Meet at Shobnall Reception for a 7:00pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way; we’ll probably get there at 7:15 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Steve Harvey
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Stan Knopik
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure. We will do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way; we’ll probably get there at 7:15 but it won’t matter if you’re a little late.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Steve Harvey
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure, then do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Kelly Hanson
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Steve Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure, then do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Kelly Hanson
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Steve Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure, then do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Steve Harvey
Hill rep's at Beaufort Rd. Meet at the MEADOWSIDE Leisure Centre to depart at 7:00pm (bring coins for parking). Warm up running to Beaufort Rd via Clay St. which is about 1.4 miles. Then 2 sets of 15 minute runs up and down the hill between Derwent Road and Daleside. One uphill run is about 0.2 miles. The hill run will be entirely on the footpath and won’t cross any side roads.
Follow this link to see the warm-up route

Leader: Chris Fletcher
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson
This week the hill workout will be on Violet Way. We’ll do 3 sets of 10 minute runs up and recovery jog down the hill with a short rest between each set. There will be a choice of distance up the same hill: 0.11 miles (180m) with approx. 60ft of climb, ave. gradient 10%; 0.26miles with approx. 120ft of climb, ave. gradient 8.5%. We will start from the MEADOWSIDE Leisure Centre at 7:00pm (bring coins for parking). We’ll warm up running to Violet Way via Clay St. which is about 1.5 miles. Or meet us there at Redwood Dr. on Violet Way.
Follow this link to see the warm-up route:

Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure, then do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Kelly Hanson
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

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Leader: Sarah Tomlinson
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Steve Harvey
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

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Leader: Steve Harvey
Meet at Shobnall Reception for a 7:00pm departure, then do a 1.4 mile warm up run to Forest Edge Way. If you can’t make it to Shobnall for 7:00 go directly to Forest Edge Way.
Forest Edge Way is a loop of 0.35 miles having an elevation gain of 22 feet for the first half of the lap, so the intervals will have a slight uphill and downhill. The course is in a residential area, crosses no roads, has good street lighting and has little traffic.
It’ll be the 2 sets of 5 x 2 minute efforts with 1 minute recovery between each; 5 minute break between sets.

Leader: Steve Harvey
Woodland trail hills. Approx. 600m loops, 16m elevation climb per loop for 15 minutes, rest, then repeat in the opposite direction.

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Leader: Steve Harvey
Approx. 0.8 mile warm-up run from the Co-op car park followed by intervals on Branston Road footpath by the school.

Leader: Kelly Hanson

Short warm up run from car park followed by 2 x 15 minute sets running around the hill loop, followed by a short cool down run back to the car park. 5 mins rest in between sets.

Road or light trail shoes should be fine.

All abilities and speeds welcome, it's as easy or hard as you make it!

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