NORHAM RUNNING CLUB (uk)
THURSDAY MEETINGS
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Meetings start at 7:15pm usually at Norham Village Hall.
- As we have members at all standards we usually do sessions
that will keep us all together as a group
Most winter sessions consist of a steady lap of the village,
followed by one of the following sessions. Summer sessions will
often use the local footpaths
- Usually a second group of a few members will jog steadily
if they don't want the session..
Apres Run courtesy the two village hostelries
- Typical Thursday Sessions
(designed to keep us together):-
- Parlauf = Paired relay, ~600m fast followed by
300m recovery to get back to your next stage
Whistle Run (often used to keep us together on longer
steady runs)= Run at your own pace till whistle blown, jog back
to last runner.
Fartlek Steady runs with 2-400m bursts for pre-planned
distances then reform.(really a whistle run, but no whistle)
Sprints use lamp-posts eg steady one, fast one, return
one & repeat & repeat etc.
Hills (plenty of those around Norham) Repetitions at a
variety of paces, sometimes using steps, other times
- Pyramid runs Fast out, staedy back starting with a
short burst but getting longer. After the longest one, shorten
each time.
- Pace Judgement over 1 mile. Timed 1mile runs (usually x 3) Choose
to keep pace or get faster. Try to keep to schedule
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