22 Jun Details added # From 14 Jun through to 2 Aug the Tuesday night training sessions will focus on building strength and speed by including some hills in your speed. On a good grass surface some will be using a fair slope to make you shorten your pace and pick up your knees, while others will use a gentle slope (Kenyan Hills) that makes you work harder at your faster running without having to adjust your style too much for the slope. Session details and information about ‘Kenyan Hills’ to help you get the most out of your training – attached under Files. And when you come back to pace on the flat you will feel the benefit. You can test it out on Tuesday night Club events, which take the place of this training session on the following evenings :
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

Since January 22 a great group have worked really hard on Tuesday Speed and Hill Intervals. 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. These sessions are suitable for a wide range of running paces as they are time and effort based – so everyone works hard, irrespective of their absolute running pace.
Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to a suitable location. With the lighter evenings we may move onto the Rugby field or a local park for some sessions – giving us a great grass surfaces 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).
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.