31st March 2020

XC, track and hill sessions plus some dynamic warm ups and Core exercises from Mara Yamauchi

On an undulating Cross Country course or where you have hills.Warm up - jog and dynamic stretches, drills then. 1)Long hills, jog back down (350 metres) […]
31st March 2020

Some hill and speed sessions for you courtesy of Mara Yamauchi

Cross Country - you could use the hills and fields and path next to Leisure centre or similar)Warm up - jog and dynamic stretches, drills. The […]
2nd October 2019

Club Championship – Latest

Dear Crows, Please see the attached a 2 page PDF file, These are the Male and Female results for the club championship so far this year. […]
18th July 2019

Why is strength training beneficial for runners?

Greater complementary strength Improvement in bone density Reduces risk of injury Don’t be put off by the idea of strength/resistance training.  It doesn’t mean going into […]
4th July 2019

Try these 10K plans – Its summer time!

Why not try one of these 209events training plans for your perfect 10K. Other training plans up to the marathon at: https://www.209events.com/running-training-plans
4th July 2019

Running Posture is important

So you thought it didn't matter how you ran? Have a look at the posture photo with added notes.
10th June 2019

WHY RUNNERS SHOULD DO YOGA

                        What is sports yoga? “Sports Yoga is whole-body flexibility and functional movement training. It’s inspired by yoga and centred on what the sport or individual athlete […]
12th April 2019

Algarve Spring Training Camp with 209 Events.com

Warm Weather Training - ever wondered what it's like training in the warm sunshine? Here are a few pictures that may tempt you with a number […]
7th March 2019

Pacing charts

Here are a couple of charts to help you get your pace right plus some of those dynamic stretching exercises you should all be doing before […]