As we enter week one of lockdown it is even more important than ever that we continue with our rolling training programme.

So this Wednesday is week 9 and we hit the road.

Your challenge for this week’s Wednesday Windup is to find a 5k course somewhere close by and run it twice at a pace that gives you some sort of stretch - do not go flat out, don’t jog - but give yourself a challenge. When you are done - take a selfie and tell us all how you got on.

Here is a nice off-road 5k on the Lug Flats or try this road 5k around Tupsley courtesy of Phil Butler.

We are also offering a prize as an incentive to get a few miles under your belt whilst things are quiet. Adding some strength by steadily increasing your mileage is a great foundation for winter Training.

So - sign up for Wye Valley Runners Strava group here and at the end of each month, we will give a small voucher to the club member with the most miles logged

If you have any other ideas about how we help each other get through lockdown and come out the other end even leaner and quicker please let us know.

Look after each other and get yourself ready for the Wednesday Windup