Dartmoor runWednesday 17thOkehampton Train StationMeet 1820 run 1830Approx 8kmA shorter run out of town at a social pace ahead of the Tavi Relays (on Thursday).We'll probably head up the river, on to Culliver Steps, down to Halstock and over East HillAny questions please ask.Kit to wear or carry:Shoes suitable for trail running across open moorlandWhistle
Session 1/steady run/SarahClub relays/Tavi relays/club teams
All groups/running drills & steady run/Robert, Nick & SarahCoe/10 mins easy,3x2k@10k race pace, 2x1k@5k race pace,no recovery, 10 min easy/
Session 1/steady run/???Session 2/8 x400m, 2mins rec/RobertCoe/10x800m with 90 sec recs/Claudine
Fosters/steady run/LJPavey/steady run/EmmaHolmes/steady run/RobertRadcliffe/steady run/???Coe/10 min easy, 5/4/3/2/1mins@5k pace, then 1/2/3/4/5/10 mins/ easy???
Session 1/steady run/???Session 2/Hilly, 10 mins easy, 10 x 100m hill fast effort, walk rec, 10 mins easy/Robert RCoe/Hilly, 10 mins easy, 20 x 200m @ 5k race pace, jog rec, 10 mins easy (Brandise Park)/???
All groups/Ring road run/Emma & Hannah
Session 1/steady run/???Session 2/Hilly, 10 mins easy, 4 x 5 mins Kenyan hills strong effort, 2 mins rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 4 x 6 mins Kenyan hills strong effort, 2 mins rec @ 10k pace, 10 mins easy/Claudine
Fosters/steady run/??? Farah/steady run/LJHolmes/steady run/SarahRadcliffe/steady run/EmmaCoe/10 min easy, (10 min tempo, 5 min easy) * 3,10 mins easy/Chris
Session 1/steady run/???Session 2/Hilly, 10 mins easy, 6 x 200m hills strong effort, walk rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 6 x 400m @ 5k race pace, jog rec, 10 mins easy (Castle Hill)/Claudine
Fosters/steady run/LJ Farah/steady run/NickHolmes/steady run/???Radcliffe/steady run/SarahCoe/10 min easy, 20 mins tempo, 5 mins easy, 20 mins tempo,10 mins easy/Chris
Session 1/steady run/EmmaSession 2/Hilly, up 2 mins, 2 mins rec, up 4 mins, 2 mins rec, down 2 mins, 1 min rec, down 2 mins, 2 min rec, go again, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 8 long hills @ 10k pace, jog back, 10 mins easy (PO to Station)/Claudine
