B Group Schedule February 2015
Date
Tuesday 3 rd
Thursday 5th
Tuesday 10th
Thursday 12th
Tuesday 17th
Thursday 19
Tuesday 24 th th
Thursday 26th
Session
8x2 minute reps 90 seconds recovery between efforts.
3 mile run, 4 x 1 minute efforts, 3 mile run
5K Handicap
Route
Clockwise loop from clubhouse. reps following a figure of eight loop around Cardross Road,
Kenilworth Avenue and Waverly
Avenue. Regroup after each effort. Repeat warm-up loop as cool down.
3 miles follows triple peaks route to speed bumps on Queen street. 4 x 1 minute efforts with
1 minute recoveries. 3 miles back along West
Montrose St etc. to the club.
William Street to the bus stop at Rhu Marina and back.
If you did not run the handicap in October last year, please submit a recent 10k or 5k time (or your best guess) to madeline@hotmail.co.uk
or add it to the Facebook post.
Direct to Start. 6 x 3 minute efforts. Jog down to start to recover.
Direct to start. Lower Colquhoun street the upper Colquhoun.
Long hills – Sinclair Street
Duke of York
Sprint 3 streets up, then jog down 1 street
Pyramid
2,4,6,6,4,2 minute efforts. Equal time recovery jog in between efforts
Leaders responsible for jogging back during recoveries to keep group together.
Paarlauf
Pair up with another of a similar standard. 4 efforts in each direction round
Grant Street/Charlotte Street block in relay format with a 5 minutes break when changing direction.
6 mile run
Direct to start.
Cool down after session along Argyll Street, down William Street and along West/East King
Street
Follow the helensburgh 10k route