7.30pm - Witham Leisure Centre
Alex & Steve look forward to welcoming you all this week to something a little different, with Descending the Ladder. Wrap up warm as it will be chilly – you can dump any extra layers in the car once you get to Gershwin Boulevard for the session.
We’ll warm up with a jog to Gershwins followed by some dynamic stretching, drills and strides
Then you’ll be performing timed intervals of 6-5-4-3-2-1 minute repetitions, with jog recoveries of half the previous interval length (3, 2.5, 2, 1.5 & 1 minute)
Consistent & sensible pacing is essential here and we’ll be aiming at 5K-10K race effort then jogging for half the time of the last interval you completed as recovery, so 2:30 jogging after the 5-minute intervals, 2 minutes after the 4-minute interval, etc.
We’ll then cool down with easy running back to the leisure centre for some static stretches.
Guidance on pace for efforts –
Each rep should be run at the same pace. As ever, this is a challenging but achievable session if you get the pacing right and don’t go off too fast.
Recoveries are ideally done at a VERY easy jog to bring the heart rate down somewhat, but if you feel you need a short walk before resuming jogging then please do so. Please try not to walk the whole recovery.
Aim for a pace that is between your 5k & 10k pace
We will blow the whistle at the end of each interval and recovery.
For those wanting to program their Garmin (other brands of running watch are available) essentially you need to do the following:-
Run 6 mins
Recover 3 mins
Run 5 mins
Recover 2.5 mins
Run 4 mins
Recover 2 mins
Run 3 mins
Recover 1.5 mins
Run 2 mins
Recover 1 min
Run 1 min
9.00am - Morrisons
It’s our big night where we celebrate the achievements of our members over the last year and hand out the WRC awards. A chance for everyone to put on their finery and enjoy what is always a fantastic night.
9.00am - Morrison's
Routes and distances decided on day within each group.
We are a friendly bunch with more than 200 members and our club meets at Witham Football Club on Spa Road, Witham.
We provide a good mix of training programmes, a great social environment, but most of all we give respect, support, encouragement and equality to our fellow athletes regardless of how quickly or slowly they choose to run.
Our website is full of information, but the best way to find out about our club is to come and give us a no commitment try.