Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

September 2018

Sat 29th 500m + 100m Push (600m) 4+ reps – Steve

October 2018

Sat 6th 300m, 250, 200, 150, 100, 50, 100, 150, 200, 250, 300, Pyramid – Nikki

Sat 13th 4 x 200m reps, 30 secs recovery x 3 sets – Tessa

Sat 20th 5+ 800m reps – Paul

Sat 27th 6+ 400m reps – Pete

Our starter group is the place for beginners and improvers, and anybody who wants to complete a gentle 5k run as part of their exercise program, whatever your ability or level of fitness. Everybody is welcome, it’s very friendly, so come and give it a try.

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

Session details and Session Leaders October 2018

Tues 2nd

(5, 4, 3, 2, 1) x 2

Grp 1: Wayne
Grp 2: Ken
Grp 3: Andy P & Sophie
Grp 4: Michelle
Grp 5: Andrew Patterson

Tues 9th

2 mins Effort R 1 min, 1 min Effort R 30s x 10

Grp 1: Kieran
Grp 2: Paul H
Grp 3: Barry & Ken
Grp 4: Verity
Grp 5: Andrew Patterson

Tues 16th

1, 2, 3, 4, 5, (30s x 4), 5, 4, 3, 2, 1

Grp 1: Karen
Grp 2: Nikki
Grp 3: Verity & Sophie
Grp 4: Ken
Grp 5: TBC

Tues 23rd

Club Session – 20:20

Kieran, but all coaches attending please wear vests

Tues 30th

3, 2, 1, 30s, 1, 2, 3

Grp 1:  (Starters “Welcome to Tuesdays” special) – Tessa
Grp 2: Karen
Grp 3: Andy & Barry
Grp 4: Michelle
Grp 5: Dean

Our starter group is the place for beginners, improvers, and anybody who wants to complete a gentle 5k run as part of their exercise program, whatever your ability or level of fitness. Everybody is welcome, it’s very friendly, so come and give it a try.

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

September 2018

Thurs 27th

4 to 6 x 800m 90s recovery. – Pete
Steady 5 miles – Ken

October 2018

Thurs 4th

4 to 6 x 800m loops (Six Hills dip) – Nikki
Steady 5 miles – Ken

Thurs 11th

10-12 x 400m (Six Hills / Brittain Way junction) – Brian
Steady 5 miles – Dean

Thurs 18th

10 x 30 secs hills, 1600m tempo, 10 x 30 secs hills (Six Hills for tempo (2 laps), steep hill for hills) – Pete
Steady 5 miles – John Nelms

Thurs 25th

3 x 6 x 200m, short recoveries (Six Hills Way / Brittain Way junction) – Pete
Steady 5 miles – John Nelms

A steady run. This caters for those needing a recovery run at an easy pace. Those not in recovery mode can push the pace along a little if they feel the need for speed! There will be regular regrouping, so this session is suitable for all abilities.

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

September 2018

Sat 29th 500m + 100m Push (600m) 4+ reps – Steve

October 2018

Sat 6th 300m, 250, 200, 150, 100, 50, 100, 150, 200, 250, 300, Pyramid – Nikki

Sat 13th 4 x 200m reps, 30 secs recovery x 3 sets – Tessa

Sat 20th 5+ 800m reps – Paul

Sat 27th 6+ 400m reps – Pete

Our starter group is the place for beginners and improvers, and anybody who wants to complete a gentle 5k run as part of their exercise program, whatever your ability or level of fitness. Everybody is welcome, it’s very friendly, so come and give it a try.

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

Session details and Session Leaders October 2018

Tues 2nd

(5, 4, 3, 2, 1) x 2

Grp 1: Wayne
Grp 2: Ken
Grp 3: Andy P & Sophie
Grp 4: Michelle
Grp 5: Andrew Patterson

Tues 9th

2 mins Effort R 1 min, 1 min Effort R 30s x 10

Grp 1: Kieran
Grp 2: Paul H
Grp 3: Barry & Ken
Grp 4: Verity
Grp 5: Andrew Patterson

Tues 16th

1, 2, 3, 4, 5, (30s x 4), 5, 4, 3, 2, 1

Grp 1: Karen
Grp 2: Nikki
Grp 3: Verity & Sophie
Grp 4: Ken
Grp 5: TBC

Tues 23rd

Club Session – 20:20

Kieran, but all coaches attending please wear vests

Tues 30th

3, 2, 1, 30s, 1, 2, 3

Grp 1:  (Starters “Welcome to Tuesdays” special) – Tessa
Grp 2: Karen
Grp 3: Andy & Barry
Grp 4: Michelle
Grp 5: Dean

Our starter group is the place for beginners, improvers, and anybody who wants to complete a gentle 5k run as part of their exercise program, whatever your ability or level of fitness. Everybody is welcome, it’s very friendly, so come and give it a try.