28 May : Details attached (see under File). Last sharpener on Tue 31 May to get you ready for the second in the Keith & Judith Firm 5k Handicap series the following week on 7th Jun (remember to book yourself in to help with entries, handicap setting, timing and quick results). Thanks to Robbie Williams and Nicola Jones for covering for a couple of weeks.
A new set of Speed Endurance intervals based on a favourite set of Alistair Brownlee (handy triathlete and 10k runner ;-) ) to help you step your race pace up a notch, or simply make your general running feel easier. A mixed set based on a 700m rep run faster than your target 5k pace, alternating weeks with longer 1400m reps, and some varied race pace sets. New to intervals or speed work? Starter options available. Full details in the attached file.
In Wk 1 (5 Apr) at John Escritt Rd (which does include a gentle hill!) we had 700m lap times ranging from 2.29 (under 18 min 5k pace) to over 4 mins (29 min 5k pace), and some stepping back into running doing the starter session of 400m reps with longer recoveries – so a good range of paces to work with. Runners were often working in similar paced groups trying to stay with each other – helping them keep their work pace up.
Also Tuesday nights have a number of built in targets :
19 Apr a Bingley Fell Championship Bunny Run
10 May Keith & Judith Firm Club 5k Handicap No 1 (of 5)
7 Jun Keith & Judith Firm Club 5k Handicap No 2
5 Jul Keith & Judith Firm Club 5k Handicap No 3
19 Jul Bingley Harriers 1 mile Championship
2 Aug Keith & Judith Firm 5k Handicaps No 4
6 Sep Keith & Judith Firm 5k Handicaps No 5
Include some in your training schedule or just join in for the fun of it

Over the early 22 dark evenings a great group have worked really hard on their Hill Reps and Kenyan Hill speed reps since January. We have already seen improved Parkrun times, flat running feeling easier, and hills less daunting. Well done. New to intervals or hill reps? It’s OK for you and you are welcome – we all start somewhere.
Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to a suitable location. High viz/reflective or light coloured tops please and you may find a head torch useful for the jog back to the Rugby Club. With the lighter evenings we may move onto the Rugby field for some sessions – giving us a great grass surface to work on.
Please RSVP to this Event for numbers, and if you are a Member get yourself a Quarterly training pass for £9 for Tue & Thu sessions from B&B Rugby Club – for three months (see Store / Shop).

Full details attached – see under Files. The session may be amended to suit the particular group and conditions on the night.

If you have not done any ‘speed’ work recently you can still join in at a lower pace as the session is suitable for all running paces – see attached and / or 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 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, as well as a general improvement in running strength, efficiency and speed.
Longer term everyone can benefit from a mix of speed and hill work so the plan is to alternate 6-7 week blocks of training.
Speed work helps you step your running to that next level, developing your muscle and aerobic capability to run faster, and letting your body get accustomed to that higher work level and faster run speed. It may feel out of your comfort zone to begin with but with practice and repetition it becomes your comfort zone.
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.