This session works on your downhill running technique, not only to support your technique running down hill but also to support to avoid injury and to help you to improve your speeds on the flat! In short it supports you to be super speedy. Stretches can be found here. https://workoutlabs.com

A sorry from me to you, technology issues turned into something else and then something more. Here’s to getting excited about July.

Listen to this before you start your first session for week two. Each week we will set a life task in addition to the running tasks to supporting you to complete the 10 weeks. Listen to your weeks in this order e.g Beginners Week 2 Task, HGC 5kYW W1 R1, HGC 5kYW W1 R2 etc.

HGC Beginners 5k Your Way. Week 2 Run 2.

This is our club session from Tuesday 11/5/2021 for those who missed it or want to have another go. NOTE FOR SESSION : start with a 10 min run that gets you to a hill and a flat. Please note this session is in 2 segments :) knee taps https://youtu.be/Xh8JEoYjYhg squats https://youtu.be/aclHkVaku9U strides https://youtu.be/1i2ZPpXtuOk half Jack jumping jacks https://youtu.be/hfrpEZi-KPY. Stretches http://www.marathondynamics.com/uploads/Stretching%20Sararh%20B.pdf

Our Tuesday night session this week was Fartlek - the aim of this session is to mess around with speed because the word Fartlek LITERALLY means Speed Play in Swedish. Mess around with your speeds. 5 mins warm up, main session as long as it takes to get the Reps done, if you are using lampposts, cars as reference stay out for around 35 mins and then have a 5 min cool down easy run or a brisk walk whichever feels best.

Hey Guys, no audio guided run as this one is about distance but please listen for the directions of what to do for this weeks session covered at Group on Tuesday. Some mobilisation stretches are here : https://www.podiumrunner.com/training/10-minute-mobility-routine-for-runners/

Our first run from week 2 of our beginners - 5k Your Way 10 week course.

The final session of Week 1 in our 10 week beginners course.

The second session of Week 1 in our beginners programme.

First session. AGR Wk1 Run1

A few things to consider and some extra information about the next 10 weeks.

Starting with a brisk walk then going on to intervals of Easy Runs and mixing this up with surges at a tempo/threshold pace. Are you ready?

Virtual Guided Run for those who need it. This session takes you through what we did as a group last night (6/4/2021) we focused on Pacing following on from week 1 and we built on this with circuits in between and some sprints at the end. Enjoy! Handy Hint: Have a drink handy, probably water, not wine!

Your Virtual Audio Guided Run From Group this week. For those who missed it or enjoyed it so much you would like to give it another go. Handy Hint : Prepare 3 or 4 dynamic stretches before you head off on this run. Handier Hint : Listen to Podcast Pacing: What’s the deal before you head out on this run. Please see these fab stretches from Redefining strength https://redefiningstrength.com/dynamic-stretches-for-runners/

An overview of the paces that we covered on this weeks Club Night - Tuesday 30/3/2021. And some other handy hints. PS It will be handy to listen to this before your Virtual AGR for this week.

A little announcement about what’s next for Herts Girls Can Run Together and Face to Face sessions back in Ware. www.RunTogether.co.uk Herts_girls_can@outlook.com

Tonight’s run focuses on Out and Back basic training run with progressive paces and aiming for a Negative Split. Coming back faster than you went out. Good luck!! https://www.verywellfit.com/essential-post-run-stretches-2911936

This is an audio guided run focusing on recovery pace, threshold pace with Hills. Focusing on speed, stamina and endurance. Suitable for all levels. https://www.mapometer.com. https://connect.garmin.com https://www.strava.com https://www.mapmyrun.com

Tonight’s Club Run. 60s Speed/Pace Training https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/