BRJ Events Calendar
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Tony’s Hills – Alconbury Sports and Social Club
April 8 @ 18:30 - 19:30
BRJ Hills Training Thu 8 April at Alconbury Sports and Social Club (ASSC) on North Road at 6.45pm (Tony at Vaccination Marshalling until 6.30pm so slightly later start of 6.45pm).
Hills Training Thursday at 6.45pm is either a ‘Ladder’ or a ‘Pyramid of Pyramids’ on the Alconbury ‘Cade’s Hill’. Meet at the ASSC.
There is no restriction on the number of athletes, but:
To ensure we have a Covid 19 secure environment, athletes will need to:
Confirm they have no Covid 19 Symptoms
Agree to their Contact details being passed on to Track and Trace if required
Remain at least 2m apart from other athletes and follow other Government guidelines such as hand washing
Ensure 1 Coach / Run Leader to max 12 athletes.
Warm Up jog to Hill and Dynamic Mobility
Nine Cones are placed 30m apart and numbered 1 – 9 like the lampposts on Truck Stop Hill. So, 270m from bottom to top! You choose either:
2 Sets of between 5 – 6 Reps of Hard Up at RPE 8 and recover down at RPE 3 – 4. 10 – 30 Secs at bottom recovery and 2 Mins between Sets. Start at Cone 1, 2 or 3 as you wish and increase 1 Cone for each Rep.
Pyramid of Pyramids
3 Sets of 5 Hill Runs Reps of Hard Up at RPE 8 and recover down at RPE 3 – 4. 10 – 30 Secs at bottom recovery and 2 Mins between Sets. Each Pyramid should be for example: Cones 3, 4, 5, 4 and 3 for the first Set and then perhaps 4, 5, 6, 5, 4 for the second Set and third Set of 3, 4, 5, 4 and 3.
Cool down jog and stretches to finish at ASSC.
Runners decide amount of Reps, Speed, Distance and Recovery.