Firstly, please bring a light! Head torch, chest torch, hand held torch, one or all of the above, I don't mind, but it is important for your own safety now that it is dark early. We may start in the light, but we will certainly finish in the dark.
We will meet at The Old Gas Works Car Park at 6.20pm, so we can sort you into groups, ready to start the session at 6.30pm. Part one of the session name… we will run the Winter Route + the bit getting to the start of the black path and back, which about 5 miles (shorter if that's too far and perhaps longer for some speedy ones), in Paced Groups (like on a Tuesday social run). Everyone will be in a group at a pace they are comfortable with, we don't leave anyone behind.
I will be asking people to stay in groups of at least two, so nobody gets isolated. It would be useful if you have an idea of the pace you would like to run at.
Suggested distances for different paces.
14-15min/miles - End of black path
13-14 - As above & small loop(Newnham Drive)
11-12 Full Route
10-11 As above & back up Newnham drive to start of black path.
9-10 Full Route & extra loop of industrial estate
Below 9 As above & back up Newnham drive to start of black path.
Now for part 2 of the session name. “Intervals", ooooo scary. Trust me it doesn't need to be.
The plan: Each time you hit a 5 or 10 minute figure on your watch, you go slightly faster for just 1 minute. At the end of that minute, you slow back down, regroup with ALL your group members and continue your run. You should be going slightly slower than your set pace during the non interval stages, and the interval stage slightly faster.
So if you are following this correctly your run should look like this:
0-5 minutes is steady/warm up,
At minute 5 you go faster for 1 minute.
At minute 6 you re-group and have 4 minutes of steady running.
At minute 10 you go faster for 1 minute.
At minute 11 you re-group and have 4 minutes of steady running..
Repeat 1 minute fast, 4 minutes steady until you get back to The Gas Works Car Park.
Please ensure your set group at the start return together! Nobody should go off on their own, or be left behind.
You will find the link to the route here, click on link or copy and paste into your browser and scroll down for the route.
https://www.daventryroadrunners.com/run-leader-sessions
car park What three words location ///playfully.pardon.rocket
