Fell running group – Fox House Pub

Our next fell running group will be starting & finishing from the Fox House pub off Hathersage road. We’ll be out running for just over 1hr. Please wear some warm clothing.

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TRX all body workout demonstrated by Adam Taylor personal trainer

What is a TRX? It stands for total body resistance exercise and is a form of bodyweight suspension training. Developed in the late 1990’s by Randy Hetrick a US Navy Seal.

Suspension training enables more muscles to be used during every exercise, working together to improve tone, calorie burn, and strength and lower the risk of injury.

What are the benefits?

  • Core stability
  • Strength
  • Flexibility
  • Whole body training

In this video I will show you five exercises, I suggest that you perform 45 seconds work and then 15 seconds rest / set-up for the next exercise. Repeat three times and if you want to make it more challenging slow down your speed of movement to increase the time your muscles are under tension. Click on the picture below to watch.

 

TRX all body workout demonstrated by Adam Taylor personal trainer

TRX all body workout demonstrated by Adam Taylor personal trainer

  1. Atomic Press-up

Area worked: Chest, arms & core

How to do it:

Kneel facing away from the anchor point with both feet in the front cradles and align hands under shoulders. Lift your knees off the ground, keeping legs straight, raise hips toward the sky. Pull your knees into a crunch position and extend back to the start position then lower your body into a press-up position.

 

  1. Suspended Running Lunge

Area worked: Legs and core

How to do it:

Stand facing away from the anchor point with one foot in the cradle under the anchor point. Drop down into a lunge while reaching back with the suspended leg and push suspended leg down slightly to help with balance. Your front knee should lower to an angle of 90 degrees before driving through the floor to extend back up to the starting position. Remember to do opposite arm to leg movement.

 

  1. One-Arm Rows

Area worked: Arms, back & core

How to do it:

Stand facing the anchor point and lean back onto your heals while holding the cradle in one hand. Tense your core like you were performing a plank. Maintain the plank posture and use your arm & back muscles to pull your chest up to your hand. I’ve used my other hand to mirror my working hand to help me stay totally even throughout the movement. Lower yourself down in one slow controlled movement and repeat

 

  1. Skull Crushers

Area worked: Arms & core

How to do it:

Stand facing away from the anchor point leaning forward on your toes. With both hands on the handles bend your elbows and lower your body forwards. Keep your core tense like you were planking again and twist your elbows forwards whilst aiming to get your hands by your ears, thumbs facing towards the ground. From this lowered position push your hands forward to the starting position and repeat. Push up evenly and smoothly.

 

  1. Jump Squats

Area worked: Legs & core

How to do it:

Stand facing the anchor point with both hands holding onto the handles and lean back keeping your feet flat on the ground. Take a wide stance and squat as low as possible, from this position jump up high whilst holding onto the handles. Land softly on the ground straight back into a squat position and then immediately jump back up again and repeat. Maintain straight arms through out this exercise and don’t use your arms to pull up.

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Group Fell Running Session – Barrel Inn Pub, Bretton

Group Fell Running Session – Barrel Inn Pub, Bretton

Group Fell Running Session

Group Fell Running Session

6-7 mile run from the Barrel Inn pub. Meet in the car park opposite the pub. Off road shoes advisable to wear. Looking forward to seeing you there.

Barrel Inn, Bretton, Hope Valley, S32 5QD

 

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Personal Training Taster Session Group

Personal Training Taster Session Group

Speed, agility & quickness drills

10 places are available for my personal training taster session group. This taster session is ideal for people who are interested in personal training and wondering what’s involved. Please contact me for further details and to reserve your place.

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Group Fell Running session

Group fell running session

Taylored Running Group

5-6 miles from Hathersage, meet outside St Michael’s Primary school for 9am. Off road shoes advisable

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HIIT bodyweight exercise circuit

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

So you may or may not have heard about HIIT training? To recap what HIIT training is and what the benefits are.

What is HIIT?

High intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high intensity (or max intensity) exercise followed by a brief low intensity activity, repeatedly, until too exhausted to continue.

What are the benefits?

Improved cardiovascular fitness and reductions in fat mass of the whole body.

Here’s a version of a HIIT workout called Tabata that you can complete in 12 mins 30 secs. To see any long term gains you’ll need to commit to a 2 to 3 times weekly programme to reap the benefits.

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

https://youtu.be/GQ46rLhqLaY

 

Warm up – 2-3 min walk/jog then perform 10 bodyweight squats and 10 jumping jacks.

Perform 20 seconds of ultra intense exercise followed by 10 seconds of walking. Work through the exercise list below in this order and repeat 5 times or until exhaustion.

  1. Jump burpees
  2. Press ups or kneeling press ups
  3. Jumping jacks
  4. Russian twists
  5. Lying leg raises

Cool down by walking for 1-2 mins and then static stretches.

Meadowhead Group – 5k & core workout

5k and core workout

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Meadowhead Group – Steady run 5 miler

Steady run 5 miler

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Meadowhead Group – Hills

Hills

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Meadowhead Group – Intervals

Intervals

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Late May Bank Holiday (No sessions today)

Meadowhead Group – 10k

10k

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Plyometric workout for runners as demonstrated by personal trainer Adam Taylor

Personal trainer Adam Taylor uses plyometrics to improve running performance. Plyometrics are exercises that aim to develop strength and speed by conditioning the neuromuscular and elastic characteristics of the muscle. Plyometrics, also know as “jump training’ or ‘plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing (speed & strength = power).

The main objective of plyometric training for runners is to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.

https://en.wikipedia.org/wiki/Plyometrics

It’s important that you warm up prior to doing plyometrics and then stretch afterwards. Please read below how to perform these exercises with my sample workout for you to try. As you can see in my video I’m using mini hurdles, if you don’t have any mini hurdles you could use cones, sticks or tyres. Please click on the video above to watch.

Forward hops:

Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in quick succession landing softly on the balls of your feet.
  • Stand facing the hurdle balancing on one foot and jump over the hurdles in quick succession landing softly on the ball of your foot.
  • Use your arms to help propel your motion upwards and forwards.

Forward hops sample workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

 (3 sets with 60 second recovery)

  1. Forward hops (both feet) x 3 reps
  2. Forward hops (left foot) x 3 reps
  3. Forward hops (right foot) x 3 reps

 

https://youtu.be/iDozr-cydZY

Multi-directional hops: these will also improve your ankle strength and balance

 Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in clockwise direction landing softly on the balls of your feet.
  • Use your arms to help propel your motion upwards and forwards, sidewards & backwards.

Multi-directional hops example workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

(3 sets with 60 seconds recovery)

  1. Multi-directional hops (both feet) x 3 reps
  2. Multi-directional hops (left foot) x 3 reps
  3. Multi-directional hops (right foot) x 3 reps

 

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Meadowhead Group – Round Sheffield Run stages 5 & 6

Round Sheffield Run stages 5 & 6

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Meadowhead Group – Hills

Hills

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Meadowhead Group – Intervals

Intervals

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Kettlebell workout for runners as demonstrated by personal trainer Adam Taylor

If you’re serious about running and getting better then strength training should form part of your training programme. A personal trainer can help you reach your race potential and reduce the chance of injury by selecting the most appropriate exercises to include in your training programme.

So why do we need to include strength training within our running training programme? Before I get started and explain the benefits of strength training for runners, let me just say… If done correctly it will not have the same effect as if you were training like a bodybuilder. The sheer volume of training that a runner would experience in their training programme is far less than that of a bodybuilder so an increase in muscle mass is unlikely.

Okay so the benefits: –

Reduced injuries

Simply the stronger your body is the more resilient it will be. Running is a highly repetitive movement and the constant pounding of roads will take its toll at some point in your running career.

Strength training will clearly target the muscles being used but will also target the connective tissues surrounding the muscles and joints. By strengthening these tissues you’ll have a better chance of staying injury free and being able to enjoy your running for longer.

Improved running economy and performance

Resistance training, including training to develop strength and power has been shown to improve running economy in many studies over the years. Strength training can increase your maximum force at which your foot pushes you off the ground. This means that you’ll use a lower percentage of your maximum force with every step; therefore you’ll be able to run faster for a longer duration.

Here’s an example of a basic kettlebell workout that you can complete in around 20 mins. Remember just like running its about commitment. To see any long term gains you’ll need to commit to a 2 to 3 times weekly programme to reap the benefits.

Warm up – 2-3 min jog

  1. Squat and two-handed shoulder press 3 x 8
  2. Front lunge 3 x 8 each leg
  3. Renegade rows 3 x 10
  4. Sumo squats 3 x 8
  5. Reverse lunges 3 x 8 each leg

Aim to increase the resistance each week as you become stronger.

 

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Meadowhead Group – Team Relays

Team Relays

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Easter Monday (No sessions)

Meadowhead Group – Hill reps

Hil reps

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Meadowhead Group – 5k time trial

5k time trial

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Meadowhead Group – Pyramid sprints

Pyramid sprints

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Meadowhead Group – 10k

10k

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Meadowhead Group – Hilly run 5-6 miles

Hilly run 5-6 miles

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I’m just injury prone. Fact or fiction?

By James Cameron BASRaT and Jenny Manners MCSP MSc

I’m just injury prone” – A single phrase that is transferable and echoed all the way from elite sport to Sunday afternoon bike rides. It is the assumption that certain, unlucky people have a natural pre-disposition to injure easily and should therefore be accepted as a fact of life whilst enviously looking at those that train 7 days a week with no problem. No aches, no pain, no stiffness, no nothing! But is it true?

No! Fortunately for those of us who pull a muscle every time we jog, we aren’t struck by a life-long curse of injury prone-ness. Instead our injuries, unless traumatic, are biomechanical issues. Simply put this means that at some point during the movement your are performing, as part of that sport or activity, there is an issue with timing, balance, feedback, control (more about this later) or flexibility in either the joints or the muscles. The key to reducing or completely eliminating your ‘injury prone-ness’ is to identify where the biomechanical or movement can be improved, through a more structured screening procedure and then stick to the exercises you are given!

Easy eh? Biomechanical or movement screening, posture and running analysis are increasingly popular and are quite rightly, used more an more when someone presents with a niggle that wont go away. However, it’s important that you seek the advice of a professional who will screen you in the context of your sport or recreational activity as opposed to the more traditional more specific joint or soft tissue assessment. Video as a screening tool can be very effective and we use App’s that can slow you down and pause you mid flow – so to speak! It’s also useful for you to see yourself because it often makes sense of what you are physically feeling.

Read the full article here

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Meadowhead Group – 5 miler

5 miler

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Beginners 0-5k group – Endcliffe Parkrun

Beginners 0-5k group Endcliffe Parkrun

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Meadowhead Group – Pyramid reps

Pyramid reps

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Meadowhead Group – Steady 10km

Steady 10km

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Beginners 0-5k group

Beginners 0-5k group

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Dore group – Reps

Reps

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Meadowhead Group – Hilly run

Hilly run

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Hill sprints

Hill sprints

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Meadowhead Group – Reps

Reps

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Steady 10km

Steady 10km

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Meadowhead Group – Pyramid reps

Pyramid reps

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Sprints

Sprints

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Meadowhead Group – Hill sprints

Hill sprints

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Beginners 0-5k group

Beginners 0-5k group

Dore Group – Trail run

Trail run

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Meadowhead Group – Steady 10km

Steady 10km

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Dore Group – Reps

Reps

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No sessions

Dore Group – Steady 10km

Steady 10km

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Meadowhead Group – Reps

Reps (1min fast x 10)

 

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No sessions

No sessions

No sessions

No sessions

No sessions

Dore Group – Christmas lights run – Meet at 7:30pm

Christmas lights run

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Meadowhead Group – Christmas lights run

Christmas lights run

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Christmas do

Meet for drinks at Summer House at Dore & Totley station
 for 7:15pm

Table booked for 7:45pm at Rajdhani in Dore & Totley station

Meadowhead Group – Team relay sprints

Team relay sprints

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No Session

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Meadowhead Group – Hill circuits

Hill circuits

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Dore Group – Hill sprints

Hill sprints

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Meadowhead Group -Sprints

Sprints

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Dore Group – Fartlek

Fartlek

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Meadowhead Group – Fartlek

Fartlek

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Dore Group – Sprints

Sprints

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Meadowhead Group – Pyramid sprints

Pyramid sprints

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Dore Group – 400m sprints

400m sprints

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Meadowhead Group – Hill Reps

Hill Reps

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No Running Group – 1/2 term

No Running Group – 1/2 Term

Dore Group – Steady Pack run

Steady Pack run

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Meadowhead Group – Steady pack run

Steady pack run

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Dore Group – Hill Reps

Hill Reps

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Meadowhead Group – Hill circuits

Hill circuits

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Dore Group – Pyramid reps

Pyramid reps

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Meadowhead Group – Intervals 60/90 x 10

Intervals 60/90 x 10

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Dore Group – (Steady 10km pack run)

Dore Group – (Steady 10km pack run)

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NO SESSION

Dore Group – (Fartlek)

Dore Group – (Fartlek)

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Meadowhead Group – (Cross country run)???

Meadowhead Group – (Cross country run)???

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Group Fell Run 4 – (Norfolk Arms Pub – 10:30am)

Group Fell Run 4 – (Norfolk Arms Pub – 10:30am)

Meet for 10:30am in the Norfolk Arms pub car park for a off road run lasting just over 1 hour. Plenty of stops for regrouping and to admire the views.

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Dore Group – (Intervals)

Dore Group – (Intervals)

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Meadowhead Group (Hills)

Meadowhead Group (Hills)

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Dore Group – (Hilly run)

Dore Group – (Hilly run)

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Meadowhead Group (Intervals)

Meadowhead Group (Intervals)

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Dore Group – 5km Time Trial (Road)

5km Time Trial (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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BANK HOLIDAY – NO SESSIONS

Dore Group – Fartlek hills (Road)

Fartlek hills (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – Hill reps

Hill reps

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Dore Group – Intervals (road)

Intervals (road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – 0.5km reps

0.5km reps

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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NO SESSIONS

NO SESSIONS

Dore Group – Eccy Woods Run

Eccy Woods Run

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – Intervals

Intervals

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Dore – 5km Time Trial (Road)

5km Time Trial (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead – 5km Time Trial

5km Time Trial

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Weston Park – 5km time trial

5km time trial

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

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Dore – 10km Hilly Road Run

10km Hilly Road Run

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead – 10km off road run

10km off road run

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Weston Park – Hills/ Steps

Hills/ Steps

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

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