***PLEASE NOTE THAT STARTING THIS WEEK, OUR RUN CLUB WILL BE ON A THURSDAY NIGHT @ 6.00PM***

There's nothing like a fun group session to motivate and refresh your approach to exercise.

We also provide sports drinks and nutritional snacks for everyone to help you recover after the run.

> Thurs 6.00pm - 'Zero to 5K' Novice Run Group
This walk to run workout will aim to get your body moving and turn your gentle stroll around the park into a fat-burning jog! Perfect for those new to running, or getting back to fitness. A fun and friendly session you'll love.

Thurs 6.00pm - Run For Everyone group run
Evening running sessions of approx 45mins led by Jamie are for beginners and improvers. The beginners enjoy a steady run around Reading and surrounding countryside with ample time to get tips on running technique and how to train more effectively. Improvers take part in more specific sessions such as fartlek, hills or intervals providing you with great opportunities to move beyond your fitness plateau!

***JAN / FEB 2012 SCHEDULE***

WEDS 11th - Timed 5k run. Aim of the session is to beat your previous best time for this distance. (We will do these timed runs every 4 weeks to test improvement). Route will take in some of the town centre, and a short burst along the Thames. Terrain will be pavement/towpath. Also, it’s getting a bit colder now so it's time to get that baselayer on!

THURS 19th – Interval Session. Aim of the session is to increase speed, but also to increase your threshold (where you start to feel that lactic acid burn). The run will take on the following format: 15 min warm-up, 25 minutes intervals (2 mins fast, 3 mins slow) and a 5 min cool-down jog. Be prepared for a challenge as the fast intervals should be a minimum 80% of your maximum effort!

THURS 26th – Hill Session: Aim of the session is to increase your leg strength (and also to get you used to those nasty hills race organisers like to put in!). The run will take on the following format: 15 min warm-up run, 15 minutes hill work (60 secs up the hill (all out), and 60 secs back down (easy)), and a 15 min cool-down. Location to be confirmed!

THURS 2nd Feb – Long Run: Aim of the session is simple, to cover a bit of extra mileage. These runs will initially be between 8 and 10K, and will be run at a steady 65-75% of max effort. These runs will increase your muscular endurance, and will condition the body to run that little bit longer. This run will pavement based and will take in the town centre outskirts.

THURS 9th - Timed 5k run. Aim of the session is to beat your previous best time for this distance. (We will do these timed runs every 4 weeks to test improvement). Route will take in some of the town centre, and a short burst along the Thames. Terrain will be pavement/towpath. I can assist with pacing if you need that extra push to get that new time!

We have linked our run club with Advance Gym in Reading town centre

Visit their website for more information on the gym and the class timetable http://www.advancegym.co.uk/classes.html

WHAT TO WEAR
Spring / summer - water; a pair of running shoes; comfortable run wear,
Autumn - water; if chilly we suggest you wear a long sleeve top,
Winter - water; long sleeve top; windproof jacket or warm second layer; if very cold it might be worth bringing a beanie hat and/or gloves;
Bring a snack with you for after the run, or you can buy a sports nutrition snack in the shop
You are welcome to leave a bag in the shop whilst you are out running.

We hope to see you at a session very soon!