Examples of Wednesday runs
***Group 1***
The session will be progressive loops by the groves/parkside working on holding our raw pace for longer
300m ish loops with 3 progressive laps - 1min rest and repeat twice more (3 lots of efforts in total)
Head along Curzon, over the bridge & along the racecourse towards the groves where the efforts begin then a straightforward cool down back to Westminster
Risks: Usual risk apply but see CRR webpage for further details
Pace: steady effort towards session will be 8:15ish at the back in line with Group 1 guideline but please stay in sight of your run leader
***Group 2***
This week we will be taking you on a 6 mile route to the Countess of Chester Country Park. The route to the park is mainly on the canal towpath so please watch your step on uneven ground and be aware of pedestrians and anglers
We shall leave Westminster Park heading towards Overleigh Roundabout, turning left and joining the City walls. At Water Tower Gardens we will join the canal towpath and follow it until reaching the Countess Country Park where we will make our way through the park, covering some of the Parkrun route, before heading back home via the Parkgate Rd, Northgate Street past the Cross and down Bridge St, turning right onto Grosvenor Rd and back to Westminster Park
Take care on roadsides keeping to pathways and use pedestrian crossings where possible.
Please see Generic Risk Assessment
Group 2 pace 8:30 – 9:30 min / miles
***Group 3***
Hello you lovely lot, so this week it’s hills.
We will head out of Westminster Park & over the Grosvenor Bridge. Our first stop is Castle Drive. Three reps here before crossing over onto Nuns Rd and over to City Walls Road. From the corner, we will do three reps up to the 1966 bridge. We then turn left off towards the Fountains roundabout then left and left on to Chichester Street. We do two reps here and then, just for fun, head up Garden Lane, Canal Street and right onto Northgate St.
We will turn right at Storyhouse and out onto Nicholas St, the Abode and back to WP.
Pace is 9.30 to 10.30 min miles (5.54 to 6.31 min km). Our main effort is on the slopes (they are mounds of opportunities) and it’s about 5 miles.
Hi viz and non flashing lights please. Our generic risk assessment can be seen on the website.
Looking forward to seeing you all tomorrow."
***Group 4***
Here is our 5 mile route for Wednesday night. It’s a good one!
WP to the Curzon Park golf course, over the bridge and follow the river along the promenade / boardwalk to the end in between the apartment blocks. Over Sealand road and into Tower road, at the top we jump onto the canal path, past the locks, and follow the canal until we get to Hoole Lane. Exit the canal and head towards Dee Lane, along the A51 main road, down to the river again and follow until we get to the Old Dee Bridge, over the bridge and into the park behind the Ship Inn, where we follow the river path to River Lane, up to Overleigh Road then down Lache lane and into the back of WP, through the park and back to where we started.
Dress for mile 2 and maybe bring water for refreshment.
Normal CRR general risk assessment still applies as normal.
Pace is 10:30 to 11:30 with mustering as required.
Look forward to seeing you all!
***Group 5***
Left out of Westminster Park down Hough Green. Right into Mount Pleasant. Left into Earlsway. Left on Curzon Park North towards the Golf Club. Over the river bridge. Right along path by racecourse underneath the Grosvenor bridge. At end of the Car Park up Castle Drive. Right at the top into Grosvenor Road then into Castle Street. Right down Lower Bridge Street over The Old Dee Bridge. Right into Edgars Field Park and follow though onto River Lane. Up steps into Dingle bank. Down Curzon Park South, right into Howe Road and finally right on to Hough Green back to WP. 3.3 miles of pure fun.
Generic Risk assessment applies. Note often cars parked on footpath on Mount Pleasant. It is also Bin night in that area. Take care going down steps over the bridge and up the uneven steps into Dingle Bank.
Remember our Group Pace is 11.5-to-12.5-minute miles. We will muster as necessary, and no-one is left behind.
Look forward to seeing you all.
***Group 6***
Social 5km (3.1 miles) *
This week, we are going to do an "out and back" route down towards the Business park. The idea is to find your comfortable pace so you can keep going on the long stretches and try not to be slower on the second half of the run.
We will leave by the back entrance and turn right onto Lache Lane. We head left along Five Ashes Road then left and right into Sherbourne Avenue. Head all the way along and out onto Wrexham Road where we turn right.
We keep going until we reach the park and ride entrance where, when we have reached just 2.5km (1.55 miles), we will turn around and head back.
We will use mustering to keep the group together but try not to stop moving (even if you walk). That way, your heart rate will reduce to help your breathing but not too much.
Usual risk assessment applies - watch out for bins on the paths.
