KINGSWELLS OUT-AND-BACKS + RELAYS

This week we are heading for the Prime Four Business Park at Kingswells for a workout designed to put some zip into your legs with a session that challenges you to get progressively faster as we move through it.

We'll start with 2x2minute out-and-back tempo efforts mainly on the flat, but including a short up-and-down hill section. So, that's 2min out, turn and run 2min back to the start. We'll have a 2min recovery then do it again. After that, there's a  2min one direction tempo effort before taking a short  recovery ahead of phase two of the session.

Phase 2 is a two-person relay on a flat and fast 350m circuit. Basically you run 350m fast then take a recovery while your partner runs his/her 350m leg. Then we'll finish off with a short 3-person 100m relay.

All to be done on well lit and smooth pavements.

This workout is suitable for ALL RUNNERS. Everyone is treated equally and no-one is left on their own.

This session  contains our usual winning formula which provides a challenging but manageable running workout within a fun and relaxed environment.

We'll kick off with a light jog,some gentle activation exercises and a few strides - all designed to get you properly warmed up before tackling the core part of the session. The workout finishes with a slow cooldown jog and optional post-run exercises.

We are a friendly group and always keen to help newcomers - so come along  - and bring a friend.

Coaching, encouragement and good advice will be on hand throughout.

LOCATION: Meet at the front door of Kingswells Village Hotel ready for a 6pm start - plenty free parking nearby.

Cost of Session: £6 per person.

• Please address any enquiries to the hiddenpeakrunning@gmail.com
• Payment will be made via EntryCentral.
• Please think carefully before signing up as there is a policy of no refunds except in circumstances where the event needs to be cancelled by the organisers.
• We may take photos/videos of the session for use on our social media platforms. If you have any concerns about this, please let us know in advance.
• All participants acknowledge that a training session is physically strenuous. As such they must be medically fit to participate and take full responsibility for their own personal health and fitness. Participants are strongly advised to consult a doctor before undertaking any strenuous exercise or training programme.