Bruce Duncan will be keeping you on your toes this week (Tue 2 Nov) , as I am not available. **
Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to the hills. On the roads (road shoes) this week at Ghyll Wood Drive. High viz/reflective or light coloured tops please and you may find a head torch useful for the jog from / back to the Rugby Club If you have not done ‘hills’ intervals before or recently you can still join in at a lower pace – ask one of the leaders or coaches for advice. Any changes in your running pace or distance should be introduced gradually so your body has time to adjust and to reduce the risk of strains or injury.
For anyone wondering about speed intervals or hill reps, your short term your choice depends on your immediate running goals – the speed intervals would probably benefit your performance in a flat 5-10k race, whereas the hill reps will help prepare you for cross country events or any race with hills.
Longer term everyone can benefit from a mix of speed and hill work. Hill work develops more muscle power and elasticity as you use more of your muscle fibres in all your leg muscles. Your calf muscles contract more quickly, your quad (front thigh) power improves from a higher knee lift, and your gluts (bottom) get stronger from a stronger push off. All these will benefit all your running – flat or hills.
Cost £1.00 Members, £2 guests.

Queries to beckyweight@btinternet.com.
For more information please see the ‘Training’ section.