All,

We have a recent new member of Ponteland Runners called Joe Bell.  Joe is a Personal Trainer and runs multiple boot camp sessions each week.  His website shows the various sessions.  If you’d like to add something extra to your running core training certainly helps.

Fit Life Training provides all the details you’ll need.  I’ve also added a link to his website at the bottom of our homepage for future reference.  Joe is usually running with us on Monday’s and Friday’s so you can always have a chat during a club run if your interested.

Monday’s session will a 3 x 1km intervals, using Darras Road between Broadway and Eastern Way. It would be best if everyone has a stop watch with them to time their own 1km intervals.

We are going to warm up on an easy circuit of a mile through the village and then head onto Runnymede road for slightly increased run up to Moor Lane, those ahead to loop back so we all re-group at corner of Moor Land/Runnymede. Easy jog up Moor Lane to the start of the 1km.
First 1km interval which should be at 60% effort.
Recover up Runnymede road for the second pass at the 1km interval.
Second 1km interval at 75% effort.
Another recovery round runnymede.
Third 1km effort at 90%.
The timing should be faster than the first and second efforts, unless you tried too hard at the first & second efforts!!!
Then a very easy jog back through the village to the sports centre.
http://gb.mapometer.com/running/route_2375925.html

Total running distance is 7.6miles, we should be complete around 21:20.