Ampthill & Flitwick Flyers Running Club

After a hugely successful Flitwick 10k and Marston 5k, we are already planning out 2027 schedule. Entries open soon, so save the date 📅

Tuesday's training is week six of six training sessions working towards the club champs 10k and is a 'Lactate threshold tolerance; increase speed (but with high lactate)' consisting of:-
3 x 1 mile (Tempo pace) – 2 min recovery then 4 x 200m (Rep pace) with 200m jog recovery

Meet at Redbone School South Car Park for 6.30pm and we will jog over to the track for the session.
If you are interested in coming along and giving the club a try, please message or post so we can inform the coaches

Tuesday's training is week 5 of the 10k specific sessions and is a 'Goal 10k Race Pace Session consisting of':
6 x 400m @ goal 10k race pace with 90 secs recovery between each effort and then 6 x 400m @ goal 10k race pace with 1 minute recovery between each effort.

Meet at Redborne School South Car Park for 6.30pm and we will jog over to the track for the session.
If you would like to come and give us a try please message or post so we can inform the coaches

SOLD OUT 🙌 Great news … it’s going to be a great Friday evening. Good luck runners!

********ONE WEEK TO GO*******

This time next week, the paths of Marston Country Park will be buzzing with runners!

Why not be one of them?

Join us for our popular Friday Night 5K run, where great scenery, friendly faces, and a fantastic atmosphere await.

ENTER HERE
https://tinyurl.com/kc8zznpb

🏃 🏃🏃🏃LAST FEW PLACES LEFT! 🏃🏃🏃🏃
Join us for a scenic 5K race through the beautiful surroundings of Marston Forest Country on Friday evening June 12th.

🌳 Great atmosphere
🏅 Fab medal
⏳ Limited entries remaining

Don’t miss out – secure your place today!

ENTER HERE
https://tinyurl.com/kc8zznpb

Tuesday's training this week is week 4 of a 6 week block of sessions working towards the Club Champs 10k. This week is a '10k Specific Session' at Marston Forest Centre consisting of:-

- Long Repeats: 6 x 1k efforts or 5x1k efforts 10k or goal 10k race pace. (with 90secs rec although should be able to comfortably do 1min if goal pace has been realistic).
6 x 1k is achieved by running anticlockwise and around Stewartby lake. 5 x 1k effort will be using the shorter loop with recovery walks backwards. A coach will support each group

Please park at Marston Social Club and jog over to the Forest Centre, just inside the main entrance, for a 6.30pm start.
Please note if you use the parking bays outside the main entrance they are chargeable!.
If you would like to come and join us and give us a try, please message or post so that we can inform the coaches

Tuesday's training is week 3 in the 6 week session plan for the Club Champs 10k. The session is a 'Standard Track Workout:' :-
3 x (600m, 600m, 400m, 1min rec), 4 min between sets

Meet at Redborne School South car park for 6.30pm and we will jog over to the track for the session.

If you would like to come and give us a try please message or post so we can inform the coaches

Please bring plenty of water to keep yourself hydrated as it will be a hot one! . We will monitor the weather and if it gets too hot we may cancel the session so please keep an eye out for any updates

Tuesday's training this week is week 2 of a 6 week block of training working towards the 5K Club Champs and is a 'Mixed track session':-

4 sets-Each set is 1000m, 1min recovery then 400m. 3 min between set

Please meet at Redborne School South Car Park for 6.30pm and we will jog over to the track for the session.
If you would like to come and give us a try please message or post so that we can inform the coaches