Wednesday nights are our interval effort sessions
We meet at the Gin Pit at 6:30pm. During the summer the sessions are run on the trails, using the Gin Pit hill and the Guided Busway.
In the winter we make our way from the Gin Pit on the roads to complete the effort sessions on the path along the East Lancs starting at Higher Green traffic lights in Astley. The session starts on the East Lancs at 6:45pm so runners can either meet at the Gin Pit at 6:30pm and have a warm up run or go straight to the East Lancs for 6:45pm. This session is great for building speed and strength and is very popular with members through the winter months. We ask runners to wear Hi-Viz clothing for safety reasons.
Wednesday Training Sessions
Nov 7th
6 lampposts hard 3 easy for 2 miles
3 lampposts hard 1 easy for 2 miles home
Nov 14th
8 x 1/2 mile efforts with 90secs standing recovery
Nov 21st
2 x 1 mile efforts with 2 min standing recovery
1 x 2 mile effort back home
Nov 28th
2 x 1/2 mile efforts 1 min standing recovery
1 x 1 mile effort with 90 sec standing recovery
2 x 1/2 mile efforts 1 min standing recovery
1 x 1 mile effort home
———————————Previous Sessions—————————————
June 6th
repeat this set 3 times –
2min effort with 1min jog recovery 1min effort 1min jog recovery 30secs hard with 30sec jog recovery
June 13th
14x 90secs with 60secs jog recovery
Cut down version
12x 90secs with 60secs jog recovery
June 20th
If weather good on football pitch be hide cemetery
so 1 mile warm up to the football pitch
20x 200m with 200m Jog Recovery
June 27th
5 Sets x 1 min effort with 1 min Jog recovery then 2 min effort with 1 min jog recovery
10 Sets x 30 secs Hard 30 secs Jog Recovery
July 4th
4x Gin Pit 1400 loops Hard with 2min standing recovery
July 11th
Gin Pit hill
This session is to be repeated 8x
1x Hard up – Easy Down
1x Sprint Half way up – Easy Down
July 18th
Opition 1
4x 1 mile with 2mins standing recovery
Opition 2
3x 1 mile with 90secs standing recovery
July 25th
3 Min Effort with 2 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
3 Min Effort with 2 Min Jog Recovery
3 Min Effort with 2 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
5x 30secs Hard 30secs Easy
Aug 1st
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
10x 1 Min effort with 1 min recovery
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
Aug 8th
3 sets of – 1min very hard 1min recovery 6min effort 3min jog recovery
Aug 15th
2x ½ Mile effort with 1min standing recovery
Hill session – which will be explained at bottom of hill
1x mile effort with 2 min recovery
Aug 22nd
Repeat 4x – 4 Min effort with 2 Min Jog Recovery then 1 Min effort with 1 Min Jog Recovery then 30sec Hard with 30sec Jog Recovery
Aug 29th
3min effort with 1min recovery
5min effort with 1:30min recovery
3min effort with 1min recovery
5min effort with 1:30min recovery
3min effort with 1min recovery
3min effort with 1min recovery