The long wait is over and squad training starts on Tuesday WOHOO
Format for the sessions:
Book your Tuesday or Thursday session online. You must do this in advance as only those who are booked in for the session can attend. I will send you an update on the location the night before each session as we will meet at different locations, depending on our training goals.
Meet at 5.00am on Tuesday and Thursday mornings. We may adjust this start time, based on the needs and time commitments of the group. Those doing only group training will join in 20 minutes later. For THIS TUESDAY (25 January) we will meet at 5.30am at the Fun Ship on the Esplanade (the parkrun location).
Instructions on what you need to do for the session, including proprioceptive cues for stride development. (10 minutes). This will be recorded as a video, so if you can't make the session, or are doing the squad virtual, you can join in live, or watch it later.
Complete the warm up (10-15 minutes).
Regroup for technique drills (5 minutes). This will be recorded as a video, so if you can't make the session, or are doing the squad virtual, you can join in live, or watch it later.
Complete the rest of the session - Speedwork on Tuesdays; Pace training on Thursdays.
Cool down / wrap up, including instructions on what to focus on for your next easy run. Virtual squad members - I'll catch up with you individually or in a Zoom meeting to update you.
Coffee/chat - if you have time.
The Kick-off meeting is on Wednesday (26 January - Australia Day) - this is an information session so well worth attending to get an idea of what this squad will entail. There are huge changes to the way I've run the squad in the past, and I'm sure you are going to be very happy with the format and the results you can achieve if you are willing to put in the hard yards. See you on Tuesday. Regards,
P.S. I work full time as a distance education high school teacher. I check this email twice a day at 7am and 5pm. I'll reply to emails as soon as I can.