The group was 20 strong this evening and they met at Abbey Gardens where the warm-up was led by Anna.
They then headed out on an easy jog over to the North Walls Rec and stopped at the parkrun bridge (the one separating the two halves of the field). It was here that the main body of the session started. Continuing the recent theme we mixed up some shorter sprints with some longer efforts. This gave focus to both speed and endurance.
Here is the session:
- Starting at the parkrun bridge the group ran 4 x 30 seconds with 30 seconds rest recovery. These were full on sprints; a flat out hard effort.- After these are completed they headed to one of the cricket pitches. Here the group did 1 hard lap of the cricket pitch boundary (this was at or faster than 5km PB pace). Once the lap was completed they regrouped and did an easy lap of the pitch. This was run as a group and at conversational pace. (I.e. active recovery). This was then repeated! Basically this was 4 laps hard, easy, hard, easy and was roughly a mile in total.
- After the longer reps were completed they headed back to the parkrun bridge. Here they repeated the initial sprints of 4 x 30 seconds with 30 seconds rest recovery. These again were a hard, sprint effort.
These were completed and the group headed back to Abbey Gardens for the cool down, led by Rachel.
There were a couple of things that warmed my heart as I was sat at home with the family this evening. The first was the support that was shown by the group towards Wendy. Wendy was a little low on confidence and was considering not going, however the team rallied around her and convinced her to go. They supported her throughout the session and ended up really glad that she came along.
The second was the support that was shown towards me by Mike, Anna and Rachel. They took on the session, led it well and ensured that the runners had an excellent workout. I can't thank them enough!
Thank you everyone and I'll see you soon.
Coach James
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