Thursday Beginner Sessions

Please can I encourage you to keep sharing the beginners course that is starting on Thursday 16th June 7pm details attached. Tell your friends, tell your colleagues, tell the lovely people at the supermarket checkout and tell the person next to you at the traffic lights. –  Jolyon <Jolyon@Family-Roe.net>

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Little Marlow Athletics Track

We have had a meeting with the management team of the Little Marlow track and we have now set the cost of using the Athletics track on Friday from 7PM (access from 6.45) at £3 per person per session. This will be the same cost during the summer months and winter with no additional charges for the use of flood lights etc.

There is also the option of becoming an athletics track member for £80 per year. This entitles you to getting the Friday session free and the added opportunity to use the track at any time during the day when it is available.

More details can be found on the website at http://www.alfvillages.org.uk/alfletics/ If you would like to take this option please deal directly with Running Track management. Then provide us with your membership number.

For those members who have not used the track on Friday before we run set track sessions of distances between 5Km and 8Km with an organised warm up before and stretch after. The sessions are listed on the home page of our handy cross runners website http://handycrossrunners.co.uk/ under Recent Posts-Friday Night Track. These are performed in the inner lanes and are suitable for all abilities. If however you would like to use the track but don’t feel up to joining in the set sessions yet then the outer lanes are there for you to use. There are no wheelie bins, cars pulling in and out of driveways, potholes etc.. So you only have to concentrate on running or whatever you want to think about on a Friday evening.

There is no formal coaching on a Friday but we will certainly help out with tips on technique and pacing that you can then take forward and and develop on the Tuesday night coached sessions where you will get qualified help form the Club coach.

There are changing facilities with showers and toilets along with a club room we use for stretching if the weather is bad.

Address is:-

Wycombe District Athletics Complex
Westhorpe Farm Lane
(Off A4155 Marlow Road)
Little Marlow
Buckinghamshire SL7 3RQ

Marlow 5 Bag Packing

Dear all,

With the Marlow 5 now less than a fortnight away we need to ask your help with Goody Bag Stuffing.

This will take place at Peter Edington’s House from 2pm on Saturday 7th May.

Lapwing Cottage

Broombarn Lane

Great Missenden

HP16 9JD

There isn’t parking at the house, so if you could please park at the Green Man pub on the corner and walk down it would be appreciated.

I know this means giving up part of your Saturday, but we really we would be grateful it if as many people as possible could come along to help out and as I mentioned in my last email, the more people that turn up on the day the faster this will get done.

Thanks very much and see you there,

Handy Cross Runners Race Committee

Friday Night Track

Hi all
Please find attached the sessions for the track on Friday night for the next few weeks, with a lot of us running Marathons or half marathons over the next few weeks I have kept the distances short and you only need to put the amount of effort in you need to depending where you are with your training.
I will work on a schedule for May based on the 5K series building up to the Autumn Half marathons.
Date     –      Session
 
1st April –     4x(800m/400m) alternating 2mins rest and 1min rest
 
8th April –    200m, 400m, 600m, 800m, 600m, 400m, 200m fast with 200m slow between each effort
 
15th April –   2x(6x400m) with 1min between reps and 3mins between sets
 
22nd April – 2x(4x600m) with 1min between reps and 3mins between sets
 
29th April –   12 x 200 M (x2) in teams of 3 reversing direction for second set
Kind Regards
Paul Dineen

Ten week “From Couch to parkrun Beginning Runners” course starts 17/10/15

For people with little or no running experience who would like to begin in a safe, enjoyable way with the support and companionship of others. We will lead you very gradually via a weekly increasing ratio of running to walking, to a stage where you will comfortably be able to take part in our local weekly 5k parkrun (see www.parkrun.org.uk/wycomberye/‎) and join our club’s Improver’s Group on a Wednesday evening.
Starts on Saturday 17th October at 10:00am and each Saturday thereafter (after parkrun), meeting by the changing rooms and public toilets near The Lido at The Rye, High Wycombe HP11 1QX.

Friday evening sessions for all abilities starting 16/10/15

Whether you are a complete beginner,  an improver or experienced runner, come along to our Friday evening sessions on the track where you can train in complete safety under floodlights enjoying the company and support of others. Sessions set according to ability. From walking/jogging for beginning runners through to speed endurance training for improving and experienced runners. Session starts at 7:00pm. at the Wycombe District Athletics Centre, Westhorpe Farm Lane, off Marlow Road, Little Marlow, Marlow SL7 3RS Cost £1 per session.

Ten week “5k to 10k Improving Runner’s” course starts 14/10/15

For adults with some running experience, having taken part in one of our 0 to 5k Beginning Runners Groups or have been doing parkrun or runs of similar distance and who would like to build up their distance in a safe, enjoyable way with the support and companionship of others. To be part of this group we invite you to join Handy Cross Runners (annual subscription £43) and we will lead you very gradually to a stage where you will comfortably be able to run for 6 miles (10k) and then take part in most club activities.
Starts on Wednesday 14th October at 7:00pm and each Wednesday thereafter, meeting in the bar of the Wycombe Judo Centre, Barry Close, Booker, High Wycombe HP12 4UE

Ten week “0 to 5k Beginning Runner’s” course starts 14/10/15

For adults with little or no running experience who would like to begin in a safe, enjoyable way with the support and companionship of others. We will lead you very gradually via a weekly increasing ratio of running to walking, to a stage where you will comfortably be able to run for 3 miles (5k) and join our club’s Improver’s Group.
Starts on Wednesday 14th October at 7:00pm and each Wednesday thereafter, meeting in the bar of the Wycombe Judo Centre, Barry Close, Booker, High Wycombe HP12 4UE