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Welcome to Week 3

Tuesday 22nd June Session Details from Cheltenham Race Course

Non-stop runners 

Warm up with the standard 30sec up the hill, 60 seconds back for 5 reps followed by our standard stretches. 

For the main set we’re back to 7 x 90sec out, 2:30 back.

Here’s some distances to aim for depending on your group:

6kph 0.18k

7s 0.21k

8s 0.23k

9s 0.26k

10s 0.28k

11s 0.31k

12s 0.33k

13s 0.36k

Couch to 5k runners have a simple out and back route, with intervals of a 2min run, 90sec walk for a total of 35 mins.

Your route takes you anticlockwise around the race course for 17minutes then turn and come back. It will likely take a little longer to return due to the hill but if you’re back early please run around the car park till you’ve hit the 35 minutes.

Standard warm up is 5 x 30seconds out:1min back in the car park followed by stretches.

Walkers

4kph group follow - https://www.komoot.com/tour/397519723

5s - https://www.komoot.com/tour/397520895

6s - https://www.komoot.com/tour/397522209

If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4

Warm up with a quick lap of the car park followed by a couple of minutes stretching. 

Thursday Running and Walking Routes 24th June

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

These are the routes you’ll need for Thursday’s session of: 35min at Speed Group Pace + 0kph

Runners

7kph - https://www.komoot.com/tour/397524634

8kph - https://www.komoot.com/tour/397525347

9kph - https://www.komoot.com/tour/397525347

10kph - https://www.komoot.com/tour/397526656

11kph - https://www.komoot.com/tour/397526656

12kph - https://www.komoot.com/tour/397527936

13kph - https://www.komoot.com/tour/397527936

Walkers will follow the 4kph, 5kph or 6kph routes below 

4kph - https://www.komoot.com/tour/397532281

5kph - https://www.komoot.com/tour/397531679

6kph - https://www.komoot.com/tour/397530569

Couch to 5k your walk/jog intervals are: 2min run, 90sec walk for 35mins following the routes below:

6kph - https://www.komoot.com/tour/397523705

7kph - https://www.komoot.com/tour/397524634

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 26th Walk from The Apple Tree in Woodmancote

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

Our 4kph group will follow the 5.4k route at https://www.komoot.com/tour/392437983

5kph group will follow the 8.7k route at https://www.komoot.com/tour/392440711

6kph group will also follow the 8.7k route at https://www.komoot.com/tour/392440711

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Saturday 26th Run from tbc

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

7 & 8kph runners take on the 6k route at tbc

9 & 10kph runners take on the 6k route at tbc

11+kph runners take on the 6k route at tbc

Sunday 27th Routes from Waddon

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Walkers

4kph follow the 7k route at https://www.komoot.com/tour/397573102

5kph and 6kph follow the 10k route at https://www.komoot.com/tour/397574002

Non Stop Runners

Build to 10k Runners - 6k https://www.komoot.com/tour/397575168

PB your 10k Runners - 8k https://www.komoot.com/tour/397576527

Build to 21k Runners - 10k https://www.komoot.com/tour/397574002

PB your 21k Runners - 18k https://www.komoot.com/tour/397578917

Couch to 5k - 2min run, 90sec walk for a total of 35mins.

6kph group - https://www.komoot.com/tour/397581263

7kph group - https://www.komoot.com/tour/397582182

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