Lincolnshire XC Squad Training *Updated*

Squad Manager Bill Taylor has announced two dates before Christmas.

10:00 – 11:45, Saturday 8th December at Woodland Waters Holiday Park, Willoughby Road, Ancaster, Lincolnshire, NG32 3RT (map).

The session this Saturday will be mainly on the flat, with a mix of long (up to about a 1400m) and short reps, for younger groups with some relays/parlauf to finish. The seniors/U20 session will focused on tempo paced reps around the lake.

There is an onsite restaurant/bar that will be open from 09:00 for hot drinks and snacks, from which parents can observe the session. Dogs are allowed on leads. Information about the venue (a location map is under the contact tab) can be viewed at http://woodlandwaters.co.uk

Please park adjacent to Woody’s Restaurant and Bar. As it is a private park there may be a charge of £2 per car which they sometimes collect (though not the last two visits!).

10:00 – 12:00, Monday 24th December at Bellmount Tower, Belton Park, Grantham, NG32 2LS (map)

Meet at the car park on Five Gates at 10.15am. The plan is to walk up the hill, warm up with jogging and drills and then do a guided session of tempo runs and hill efforts. These will be organised so that athletes are grouped together so that they all get the benefit of a competitive session. The following is flexible depending on individual athlete requirements/fitness, but is a guide as to what is on offer ;-

Seniors/U20/U17

  • Warm up
  • 12 min tempo run
  • 8-12 x hill runs (approx 35-55 sec) jog down recovery
  • 6-10 x hill efforts (approx 10- 15 sec) approx 1 minute recovery
  • 6-8 min tempo run or 2 minute threshold efforts
  • Cool down

U17/U15/U13

  • Warm up
  • 4-8 min tempo run
  • 4-6 x hill runs (approx 35-55 sec) jog down recovery
  • 4-10 x hills efforts relays/fartlek (approx 10-15 sec) variable 1 minute recovery
  • 4-6 min tempo run
  • Cool down

The training surfaces are suitable for spikes/studs. You should come changed with additional clothing in case the weather is poor. Please note that the toilet facilities are limited to what nature has to offer!

As always coaches and/or parents are welcome to attend the sessions. This includes participating as runners and/or assisting with direction on the day (Depending on numbers Bill may need a hand!)

As well as squad members, anyone interested in attending – for example, potential squad members – are welcome to this session. Please circulate to be people that you think would be interested.

Santa hats, reindeer antlers, Xmas jumpers are encouraged if you have them!

Bill asks if senior athletes could let him know if they’ll be attending as that assists in planning the session. He can be contacted on 07768 953338 or bill@kre-anergy.co.uk.

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