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
2019
3rd April
5 min effort with 2 min jog recovery
3 min effort with 90 sec jog recovery
Repeat x 2
5 x 1 min efforts with 1 min jog recovery
Summer sessions start on the trails
One session per month from Leigh Sports Village (LSV), please keep your eye on the sessions for this.
10th April
5 x 1400m efforts with 2 min static recovery
17th April
10 x 1 min efforts with 1 min jog recovery
10 x 1 min efforts with 30sec jog recovery
24th April
16 x 400m efforts with 30 sec static recovery
1st May
Session from LSV usual time
3,2,1,1,2,3,3,2,1
3 rec 2 mins
2 rec 90 secs
1 rec 60 secs
————— Previous Sessions —————
2019
2nd January
5 x 5 min efforts with 90 sec jog recovery
4 x 30 sec hard 30 sec recovery
9th January
16 x 400m efforts with 30sec jog recovery
16th January
2 x 1/2 mile efforts with 1 min standing recovery
8 x hills hard up steady down
1 mile effort home
23rd January
Lampposts
7 hard 3 easy for 2 miles
4 hard 2 easy for 2 miles
13th February
4 x 1/2 mile efforts with 90 secs standing recovery
2 x 1 mile efforts with 2 min standing recovery
20th February
4 min effort 2 min jog recovery
1 min effort 1 min jog recovery
Repeat x 4
27th February
1 x 2 mile effort with 2 mins standing recovery
4 x 1/2 mile efforts with 60 sec standing recovery
6th March
4 x 3 min efforts with 90 sec jog recovery
5 x 2 min efforts with 1 min jog recovery
13th March
2 x 1 mile efforts
3 lamp posts hard 1 easy for 2 miles home
20th March
10 x 2min efforts with 1 min jog recovery
5 x 30 secs hard 30 secs jog recovery
27th March
1 mile effort 90 sec static recovery
2 x 1/2 mile efforts 1 min static recovery
4 hills hard up steady down
1 mile effort home