Meet Outside The Brown Cow at Whitkirk for a 6.30pm

Warm up Jog to Templenewsam

Hill pyramid. Start from the third bench down to the lake on the straight(!)
6 points. Run hard to each point in turn, recover to start. Suggest elite go to
following. 1,2,3,4,5,5,6,6,5,5,4,3,2,1(ie 4lots of 5, 2 lots of 6) The rest of
us do 1,2,3,4,5,6,5,4,3,2,1.

Warm down Jog to St. Mary’s Church Hall car park for ALL to do stretches.

Most important – As this is the time of year when new faces arrive with new ambitions for fitness be mindful to give your usual warm welcome to all. So many are new to the club. Don’t expect people to know that you are new or assume that someone has been  comming longer than you. It’s all part of the great new STAC adventure!

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