3km warm up - 3 x 3km rep @4:30, 3 minutes walk recovery for each 3km set - 1 km cool down.
Great work out and test.
-Any sport you do (aim to have performance realistic expectations of yourself)
-Test yourself, enjoy hard work
-Love and genuinly enjoy what you do
ππΌβ½
One or our won Henry (current U12s Canterbury District Representative player) will run 5km race for a noble cause.
Please support him if you can
https://t.co/GyaZyVAgjX
4km warm up lightly progressive - 10 x 20 seconds hills - 3km cool down, 1k@5:11, 1k@4:55, 1k@4:24 + 20 minutes dynamic plyometrics
-Enjoyable session planned from a qualified coach
-I finished session and I wasn't tired at all, the right quantity and quality
12 KM in Zone 2
Why you do very easy session like this is?
1)Build the engine (cardiac frequency, oxigen, mitocondri), U'll need this when U train seriuosly hard and on race days
2)Slow runs helps to work on running technique (running ecomy) forget Garmin and Strava :)
After 135 appearances across two spells, and two "Player of the Year" awards, we can confirm that @GlennMorris83 will be leaving the club at the end of the season. π
A wonderful pro who has served our club with complete professionalism and dedication. π
We wish him well for the future. π€
Thank You, Glenn. π
#ActuallyGills
Gillingham FC U8s Pre-Academy Trials (Current Year 2 at School)
Please see details below
- St. John Fisher School, ME1 2FA
-U8s (Current Year 2)
-Monday 20th April, 5:30-7pm
Leading to U9s Academy selection
If interested to attend email [email protected]
Gills FC Advance Centre will hold U8s ADV trials (Year 3)
CT2 7SR,Thur 23rd April, 18:30- 20:00
Trial entry criteria
Selkent Prem, Div A and B
Medway League Div A and B
Tandridge Premier, Div A and B
Maidstone League Div A and B
NKYL
JPL
Contact [email protected]
Big happy smiles from the girls at the Cardinal Newman, Brighton as the Canterbury District U11s Girls are now in the KSFA Super League Final, winning on penalties π vs Brighton. Well done; the first Canterbury girls to reach the final!
Week 4 of 6 - 71KM in total this week
21km Long run today, progression from 6km to 9km & from 15km to 19km, I am happy with this.
By now I have mastered the 21km distance, gradually I will add longer progression through this sessionππΌβ₯οΈ
10KM - Accelerate/Decelerate + 200metres x6 (to wake up my speed).βΊοΈππΌπͺβ₯ Vamos!!!!!
I could do 200x20, I love speed and feel very comfortable with it π
Week 3 of 6, 84Km in total this week
Yesterday rest.
Today long run 21Km ; Km 7 to 10 progressive + Km 15 to 17 progressive.
Morning breakfast + SIS two gels tested, no issue + whole grain rice/two eggs/avocado 30 minutes after run. ππΌπ«Άπͺ