Challenges for week 21 to 27 December 2020

Extra bits for all those not able to make a club session or looking for additional training ideas.
See guidance/notes section below for safety advice and contact info.  Last weeks challenges can be found here.

Fun:

On Tinsel Run

  • Our club session for Tuesday 19h00 have been scrapped, but you've already put in all that effort...
  • And if you haven't, you can still put on something Christmassy and head out for a pootle - remember to wave at all your buddies.


  • If you can't make the scheduled time, there are bonus points for heading out at an alternate time and spreading some cheer to your fellow Aylesburians.



  • un

Speedy Hills:

Carpark Capers

  • When life give you unused car parks, go sprint the ramps.


  • We've probably all done this one before, but for the uninitiated:
  • Find a quiet multi-level car park.
  • Starting at the ground floor (or first floor, if it's still a little busy) - sprint up all the ramps to the top.
  • Catch your breath (briefly) at the top and recover down - open up and get your legs loose.
  • Once you've recovered enough at the bottom, go again.
  • Repeat for 20 to 25 minutes.
  • Efforts should be at least a minute long.


  • Bonus points for wearing a cape. Minus points for wearing your pants on the outside.



  • Notes/Tips:
  • The car parks often have a long or a short way round or the possibility to make your route longer by looping round pillars in the parking area. So, if it's too easy - go long.
  • Remember your warm up and cool down.
  • This is a good session, if you have a competitive run buddy who you can race.
  • if one of you is a little quicker, you can add distance or make the ascent a chase.
  • Remember your arm drives.

Endurance/Chill:

Go Long


  • Clear the cobwebs, get some me time.
  • Go for a nice long run.
  • Recommended time - one hour+.


  • Beginners:
  • Challenge yourself to at least 1.5 times your average distance (maybe more?).
  • Run the lot at your warm up pace or just a smidge quicker.
  • e.g. If a normal 4 mile session is a challenge, set yourself a 5 mile route with an optional 1 mile figure 8 at the end.
  • e.g. If you normally struggle to finish a 5km. Go 7.5km, but run for 5 minutes and then walk for 1 or two minutes.
  • Old hands; pick what fits your schedule and adjust your pace accordingly.


  • You should be going slow enough, that your are able to:
  • contemplate life's mysteries, fix the world and maybe enjoy the scenery (solo runner).
  • have a good catch up with your running buddy.


  • If you normally listen to music on your longer runs, you might want to consider an audio book or podcast to get lost in instead.



  • Notes/Tips:
  • Please remember to awaken from your reveries when approaching busy intersections.
  • For runs where you head out further from home/base than you are used to, it can be useful to build have both optional bits - to make the runs longer - and short-cuts - to get back quicker - into your route.

Fun-da-mentals:

Vorsprung durch Technik - (2b) Re-view

  • The next run in the series is not yet ready for public consumption.
  • Too many divergences and disclaimers, so it needs some (more) work simplifying things.


  • If you'd like to practice, then build your own hybrid session from the previous two...
  • Suggested time 45 minutes to 1 hour total, including 5 minutes indoors, 10 minute warm up and 10 minute cool down.


  • Or just pay a little attention (every now and then) to your breathing and posture during any other run; especially when you start to feel a bit tired or slow.

Notes/Guidance:

  • Under England government guidance for Tier 4, you are allowed to meet (if you are alone), one person from another household for exercise - outdoors.
  • Social distancing rules still apply (2m+)
  • If, when and how often you do meetup are down to individual circumstances and common sense.
  • A couple of (common sense) reminders for staying safe and keeping healthy:
  • It's cold out, do a proper warm up - at least 10 minutes (1 mile +) at a nice easy pace - AND cool down - 5-10 minutes with some light stretching.
  • Don't overdo it. Especially, if out alone or far from home base.
  • If out alone (particularly, if on long run or off-road), let someone responsible know where you'll be.
  • It's getting dark pretty early. Please wear your hi-vis (head torches if/when needed) and watch for traffic.
  • Keep an eye out for ice and trip hazards.
  • Remember social distancing, especially when meeting up with anyone outside your bubble (and/or especially when wearing OTR kit).
  • Have fun and feel free to post pics on OTF (event links are provided for each session, you should be able to share comments and pictures under each event).
  • You are welcome to contact us, if you would like to share constructive feedback or ideas for future sessions.
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