Principles of Natural Running with Dr. Mark Cucuzzella

Laura Muir DOMINATES Women's 5th Avenue Mile 2022

Jake Wightman DOES IT AGAIN! | Men's 5th Avenue Mile 2022

Personnel coaching

Coming you way in April !
Ricksrunning professional coaching!
To help you run faster!
Enjoy running more!
and avoid injury!
your number one choice!

VLOG #19 - Overcoming Fatigue, Big boost for older athletes !

How to run Faster!

Most runners do the same training week after week and wonder why they don't improve :0[
Truth is your body gets used to the same boring training and stops its adaptive processes!
Here is a plan that will catapult you into a new level of fitness!
The 4 Week Cycle
3 weeks of progressively harder training followed by a recovery week!
Here is a example;
Winter[ modern] base build
Week one;
Sessioms 1, 10 x short hill [steep] efforts
Session 2 30 mins steady
Session 3 10 mins tempo run inc 10 nins warm up and 10 mins cool dowm
Session 4 long run 45 mins
WEEK 2
15 x short hill repeats
35 mins steady
15 mins tempo
55 min long run
WEEK 3
20 x hill sprints
40 mins steady
20 min tempo run
65 min lomg run
WEEK 4
Recovery
Aim maintain fitness gained but allow the body to recover for the next level of training
6 x 20 sec  hill sprints
20 mins steady with last 5 mins fast
Steady run 30 mins

Next cycle will increase distance, efforts or both in a progression!

Festive 5K Results

A big well done to the 37 hardy souls who turned out to take part in this years festive Torchlit Tip 5k.
>
> This years winner in a time of 18.06 was Rob McGrath with the first lady Michelle Spencer home in a time of 23.26.
>
> The crisp clear night led to perfect conditions for the race which will return next Christmas.
>
> 1. Rob McGrath   18.06
> 2. Jason Walker   18.09
> 3. Simon Tobin     20.07
> 4. Pete Sanderson  20.28
> 5. Andrew Hudson  20.37
> 6. Ian Fitzpatrick  20.42
> 7. Matthew Tobin  20.52
> 8. James Brooker  20.58
> 9. Paul Warrington  21.18
> 10. Neil Silcock  21.49
> 11. Matthew Nelson  21.56
> 12. Brian Davey  22.01
> 13. Robbie Trecarichi  22.08
> 14. Rob Cosgrave. 22.20
> 15. Paul Talbot  22.43
> 16. Howard Nuttall  22.44
> 17. Phil Foster  23.12
> 18. Ed Sherstone  23.23
> 19. Michelle Spencer  23.26
> 20. Carol James  23.37
> 21. Stephanie James  23.45
> 22. Gareth Williams  23.50
> 23. Steve Flanagan  23.59
> 24. Charlie Warrington  24.02
> 25. Steve Winslow  24.14
> 26. Vicki Hudson  24.15
> 27. Tracey Barlow  24.25
> 28. Darren Baker  25.12
> 29. Jessica Deane  25.16
> 30. Jo Sutton  25.18
> 31. Claire Doherty  25.22
> 32. Mollie Ryding  25.30
> 33. Rob Lowther  26.52
> 34. Sue Stewart  28.01
> 35. Lucy Tobin  28.53
> 36. Elaine Sutton  29.44
> 37. Chloe Sutton  29.56

Christmas Torchlight 5 K Returns!

Hi Rick,

Please can you pass on the message below:-

The torchlight run returns for a one off Christmas special on Wednesday 23rd December at the usual time of 7.00 pm and location.

A fun festive gathering with appropriate red dress code if desired, limited head torches and hats available on the night together with the much coveted torchlight pen spot prizes.

I have coaxed Neil Rothwell and Nicola out of retirement for the occasion however would welcome any other non running helpers on the night.

So charge your head torches and don't miss out on this great event which I must stress is a social, run at your own risk gathering.

Cheers

Andy Hudson

Bike Draft - 124 km/h

The Great Rubbish Reversal 5 K June 17th Results

Click on photo to enlarge!