Please familiarise yourself with the route. Handicaps can be found on the Pensby Runners Website.

Please familiarise yourself with the route. Handicaps can be found on the Pensby Runners Website.

Ideal for those who do not want to puff and pant their way around the Handicap!

Mark will be standing in for Iain

This session will take place in the Beacons. Warning: surface will be uneven and a little care will need to be taken.

w/u  jog to Beacons and a few exercises

12 x 45 secs (approx.) with slow jog recoveries back (marked circuit)

c/d  jog back to club

Suitable for all abilities. Do as many as you can. Speedsters can go for extra reps.

Jake will  lead an easy alternative run for those who do not wish to do intervals.

The Sunday run is an informal club meeting where we get to stretch our legs over typically an 8 or 10 mile run (or even longer for some). It’s a great way to blow off the cobwebs and set yourself up for the day – you’ll deserve a big breakfast after this!

We meet at the car park for Thurstaton common, just down from the Cottage Loaf pub on Telegraph Road. The run leaves at 9am sharp and usually takes about an hour and half, with an option to cut shorter in various places as you wish.

This run can be a real treat – we take in the amazing scenery of the Dee estuary with the views over to Wales, the wonderful parks and woodlands, and we normally have a run along the beach if the tide permits. It’s a cracker, not to be missed!