Lincs XC Squad Meet Up & Training Session

There will be a meet up for the Lincs XC Squad (and anyone that wants to train with them) at the Riseholm Campus of Lincoln University, off the A15, just north of Lincoln.

Please park ONLY in the Staff Car Park (not the visitor’s car park at the front of the building) opposite the Stable Block – building 8 on the map at this link: https://www.lincoln.ac.uk/home/media/responsive2017/globalmedia/pdf/maps/RiseholmeCampusMap.pdf

Meet by the Stable Block yard (where the toilets are) at 10:15 with the aim to start warming up for the session at 10.30am. The session will be at the rear of the campus with access near the Rural Science Centre – building 9 on the attached map. The intention is to finish by 12:00.

There will be two related sessions depending on age groups/fitness levels and individual race schedules. The organisers are aware that many athletes will be running the National XC the Saturday after and individuals can add/subtract volume to ensure they do an appropriate level of training. The work will be aerobic threshold based with varying paces during the session.

The following is a guide as to what to expect:

Seniors/U20/U17 (managed by Bill Taylor)
Warm up
10-12min tempo run
Up to 3 x 1200 reps (to suit) with 1min/90s recovery
5 x hills efforts (approx 30sec) jog down recovery
Optional 6-10min tempo run
Cool down

U17/U15/U13 (Managed by Roy Mason and Alison Cooper)
Warm up
6-9 min tempo run
5 x hills efforts (approx 25sec) jog down recovery
Up to 3 x 650 reps (to suit) with 2minute recovery
Mixed age relay
Cool down

The terrain is suitable for spikes or trail shoes. As always coaches and/or parents are welcome to attend the session.

The college restaurant should be open from 11.00 am until about 2.00 pm for hot drinks, hot food and snacks.

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