This is the first week of challenges for the RK JUNE CHALLENGE TEAM COMP, and the team lists...subject to change if we get any late to the party people... NO IT IS NOT TOO LATE to join in - but hurry up and let me know!! FYI there will be no fancy dress challenge!! If I have accidentally missed you off - sorry, please let me know asap. Each team has a captain (or 2 - highlighted) - so I suggest you sort out some kind of group communication so you can ensure you are working as
This is the last week of the selfie challenge and lockdown ladder. Next week is the start of the June team challenges...please email email@example.com if you would like to be involved...more details coming this week. Wednesday session is a fartlek run. Do approx 1mile easy running, then do approx 4 miles with varied pace -i.e. sprint in between lamp posts for one road, easy running on next road, sprint between parked cars on the next road etc. Within this run, please
Monday Night Run Challenge...bit tricky (unless you know the locations...) this week...Bridges and Pilons. Only 4 - giving you a recovery week before the bank holiday bumper challenge next week... Wednesday night will be a return to the Hills. Why not give Brandon Drive hill a go - from the park up to the church - either straight up or around to the right. 12 x apprxo 30secs up, walk back recovery. Break this in to 2 x 6 or 3 x 4 - depending on fitness levels / gradient / m
Going early with the next challenge to give you a bit more time / something to do over the long weekend. The theme is 'benches!' As there is a chance to sit down for your selfie, I have added quite a few...Good Luck!!
Monday night run theme is animals... Wednesday interval session... 1mile warm up easy jog Do each of these drills x 2 for approx 20m High knees High Skips Windmill - leg kicks Karaoke Strides 6 x 800m with 1 minute rest interval. 1 of the 6 needs to be an all out effort and let me know the time. After this rep - takes as much rest as you need to recover. The remaining 5 x800m should be at a consistent pace. 1 mile recovery run and stretch.