The numbers from the local area seem to be heading in the right direction. We are putting the finishing touches on our phased rollout so be looking for that shortly. In the meantime please keep your group sizes small and continue avoiding our spots at our times. I think I set a PR for most people seen (though mostly apart) on Saturday!
Speed – warm up with an easy mile followed by 4 x 1600 with a recovery equal to half the time it took to run the 1600 between each followed by an easy mile cool down (Strava label SPEED)
Tempo – warm up with an easy mile followed by a tempo run of 4 miles at 10k pace followed by an easy mile cool down (Strava label TEMPO)
Long – fast group = 11, fun group = 6 (Strava label LONG)
Run every chance you get!
The Ship of Fools 