Two groups for this week. Groups 1 & 2Run Leaders Dan Lawson And Steve Milburn Penshaw LoopsTempo runs of approx 0.8 miles of trail. Groups 3 & 4Run Leaders Chris Clark, Phil Lingwood And Joanne ButterworthPrinny Anne Park Trio. A mixture of hills, sprints and tempo running. For Penshaw please meet at base of Penshaw Monument for 7pm and Group 3 & 4 meet as usual at Biddick Academy for 7pm start and if using school car park please remember your £1. Cheers Derek Trueman
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*** Thursday’s Session *** 3 options for this week. Group 1 – Run Leader Paul Roddy High intensity 1-mile efforts followed by recovery jog. This will take place around Biddick playing fields Group 2 Run Leaders Derek Trueman and Steve Milburn Fartlek Session on C2C path 2-4-6-6-4-2 (minutes) at 80% max effort with 1-minute recovery between each set. 10 minutes warm up and cool down. Group 3 and 4 Run Leaders Joanne Mitchinson, Joanne Butterworth and Debra Stott Corgi Pond Trio A mixture of Tempo, Sprints and Hill work. Please meet at Biddick Academy for 7pm start and if using
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We have 5 options for this Sunday. Group 1 – Run Leader and route TBC Group 2 – Run Leaders Keith Tilmouth and Felicity Conlon Elba Park loop – Approximately 10 miles at 8 -10 min mile pace Group 3 – Run Leaders Derek Trueman and Chris Clark Approximately 6 miles of the Angel View route. We will be joining the GNR Group for part of this run. Pace will be 10+ min mile pace in-line with GNR Group. Beginners Group – Run Leaders Catriona Lingwood and George Harden An easy 60-minute run with plenty of re-grouping. GNR Group –
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This week is the latest instalment of our Handicap race. If you haven’t raced it previously it is a great way of monitoring your improvements throughout the year and their is still time to be involved in the Season end awards for it. If you require a race number then see either myself or Louise Gradonbefore the race. For information on the latest results please go towww.washingtonrunningclub.com/handicap-5k The race will start at approximately 7:15, you can either meet at Biddick Academy for 7pm jog to the start or meet at the car park near the start line. (Please remember £1 if
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*** Thursday’s Session *** Due to the Durham 10k there will only be 2 Groups for this session. Group 1/2 Run Leaders Chris Clark and David SoreSainsbury’s sprints.Maximum efforts between lampposts. Group 3/4Run Leaders Phil and Catriona LingwoodBiddick field sprints Mixture of high tempo sprints and recovery jogs Please meet at Biddick Academy for 7pm start and if using school car park please remember your £1. Cheers Derek Trueman
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*** Thursday’s Session *** 3 Groups for tomorrow. Group 1 + 2Run Leaders Keith Tilmouth, Louise Gradon and Nick ButchartMount Doom Loops Groups 3 + 4Run Leaders Joanne Butterworth and Adrian KelsallTrio of runs in Prinny Anne Park Group 5Run Leaders Chris Clark and Phil LingwoodMixture of hill and sprint work Please meet at Biddick Academy for 7pm start and if using school car park please remember your £1. Cheers Derek Trueman
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SUNDAY 7TH JULY 2019 at 10.00 am Licence No: 2019-37053 – UK Athletics Important Information for Runners Dear Runner Thank you for entering the Bottoms Up Cup race. It is a good run set in and around Washington’s Princess Anne Park. The course is the same as last year, one lap, not flat, on good paths and trail, and is 5K in distance. The main race takes place on Sunday 7thJuly 2019 with a prompt 10.00am start, with the juniors race scheduled for an 11.00am start. Anyone under the age of 16 can run the juniors race, and adults can accompany the younger
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*** Thursday’s Session *** This week is the latest instalment of our season long Handicap race. For everyone who have previously ran please try and remember your race numbers, for all newbies you will be allocated a race number prior to the race. Group 5: we are running the same route, there are marshalls all around the course so you cannot get lost so you can either run it for time (think a pretty parkrun) or try to run all the way around - we will have a back runner so nobody gets left behind 🙂 Please meet at Biddick Academy
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3 Groups for this weekend. Group 1 Run Leader Nick ButchartMinimum of 8 miles @ 7:30 – 8:30 min mile paceRoute TBC on the day Group 2/3 Run Leader Caroline MorganMinimum of 6 miles @ 9:30-10:30 min mile paceNot Picktree Group 4/C25KRun Leader Keith ThompsonWarm up to Leisure Centre then participating in GRL Run.Regroup at the end and slow jog back to school. Please meet at Biddick Academy for 9am start and if using school car park please remember your £1. If anyone requires any stock can you please let me know was well. Cheers Derek Trueman
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