WFC Runners - Thursday 12th July - World Cup Special

WFC Runners - Thursday 12th July - The World Cup Special 🏆

With the crushing disappointment of England's World Cup loss still fresh in the memory twelve Fit Clubbers turned up at Abbey Gardens to sweat away their woes.

It was great to see Simon M back in the group after a prolonged period off with an ankle injury.  Although it did mean that a quarter of the group were called Simon!  

After the standard warm-up we headed along Barfield close to The Garrison Ground where the session was to be held.  

Unfortunately there was a WADAC juniors session being held in the park, a group of kids playing footy and the circus 🎪 had come to town (which may explain why so many people were absent this week 🤡🤡🤡).

Staying on the football theme this weeks session was a World Cup based interval session.  The intervals represented each match that England played in the competition with 1 second representing each minute played in the competition, plus a little bonus for the penalties.

This meant that the session looked like this:

- Warm-up

- 3 x 90 sec reps (Group Stages vs Tunisia, Panama and Belgium)
- 1 x 120 sec rep (Last 16 vs Columbia)
- 5 x 15 sec reps (Penalties)
- 1 x 90 sec rep (Quarter Final vs Sweden)
- 1 x 120 sec rep (Semi-Final vs Croatia)

- Cool down

It was a tough session.  The longer reps were run at faster than 5km pace with the 15sec reps being a full out sprint.  There was an easy jog recovery before heading off for the next rep.  The group work fantastically hard and there were some tired legs at the end of the session.

Have a great weekend everyone!  

Coach James