Wednesday nights are our interval effort sessions
We meet at the Gin Pit Welfare Club, Ley Road, Astley, Manchester, M29 7DW at 6:30pm.
Winter Sessions
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 Road, starting at Higher Green Lane 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.
Summer Sessions
During the summer the training sessions are run on the trails, using the Gin Pit Hill and the Guided Busway. One summer session per month is held from Leigh Sports Village (LSV), please keep your eye out for these sessions.
Wednesday Training Sessions 2019
20th November
2 x 1/2 mile efforts with 90 sec static recovery
1 x 1 mile effort with 2 mins static recovery
Lampposts 3 hard 1 easy for two miles home
27th November
2 x 1/2 mile efforts with 60 sec static recovery
8 hills hard up steady down
2 x 1/2 mile efforts with 60 sec static recovery
4th December
4 x 4 min efforts with 2 min jog recovery
4 x 1 min efforts with 1 min jog recovery
11th December
4 mile time trial
8th January
Lampposts
6 hard 3 easy for 2 miles
3 hard 2 easy for 2 miles
15th January
4 x 2 minute efforts with 1 minute jog recovery
4 x 90 seconds efforts with 30 seconds jog recovery
4 x 1 minute efforts with 30 seconds jog recovery
4 x 30 seconds hard 30 seconds easy
22nd January
10 x 90 seconds efforts with 1 min jog recovery
5 x 1 minute efforts with 30 seconds jog recovery
29th January
8 x 1/2 mile efforts with 90 seconds static recovery
5th February
1 x 3 minute effort with 90 seconds jog recovery
3 x 1 minute efforts with 30 seconds jog recovery Repeat x 3 sets
1 x 4 minute effort to finish after completing the 3 sets
————— 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
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
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 Leigh Sports Village, usual time
3,2,1,1,2,3,3,2,1
3 rec 2 mins
2 rec 90 secs
1 rec 60 secs
8th May
1 mile 90 sec static recovery
1/2 mile 60 sec static recovery
1/4 mile 30 sec static recovery
Repeat x 2
5 x 1 min efforts 30 sec jog recovery
15th May
3 x 3 min efforts 90 sec jog recovery
3 x 2 min efforts 60 sec jog recovery
3 x 1 min efforts 30 sec jog recovery
5 x 30 sec efforts 30 sec jog recovery
22nd May
2 x 1/2 mile efforts 60 sec static recovery
8 hills hard up steady down
1 x 1 mile effort
29th May
Session from Leigh Sports Village
4 x Parkrun loops
5th June
3 x 4 mins 90 sec jog recovery
5 x 2 mins 1 min jog recovery
12th June – lilford Park
4 x 1/2 mile efforts with 60 sec static recovery
8 x 1/4 mile efforts with 30 sec static recovery
19th June
No session due to Road Captains mystery race
26th June
5 min effort with 2 min jog recovery
4 min with 90 sec jog recovery
3 min with 90 sec jog recovery
2 min with 60 sec jog recovery
1 min with 30 sec jog recovery
Then
5 x 1 min with 60 sec jog recovery
3rd July
5 x 1km efforts with 0.2 mile jog recovery
10th July
1 min effort 30 sec jog recovery
2 min effort 1 min jog recovery
3 min effort 90 sec jog recovery
4 min effort 2 min jog recovery
4 min effort 2 min jog recovery
3 min 90 sec jog recovery
2 min effort 1 min jog recovery
1 min effort 30 sec jog recovery
17th July
1 mile effort 2 min static rec
Hills ( session explained beforehand)
2 x 1/2 mile efforts 60 sec static recovery
24th July
Session from Leigh Sports Village
5 x 1 min efforts with 30 sec jog recovery
5 x 2min efforts 1 min jog recovery
5 x 1 min efforts 30 sec jog recovery
4 x 30 sec efforts 30 sec jog recovery
31st July
4 x 1/2 mile efforts 90 sec static recovery
4 x 1/4 mile efforts 60 sec static recovery
1 x 1 mile effort
7th August
10 x 1 min efforts with 60 sec jog recovery
10 x 1 min efforts with 30 sec jog recovery
14th August
1 x 1 mile effort 90 sec static recovery
1 x 2 mile effort 2 mins static recovery
1 x 1 mile effort
21st August
10 x 2 min efforts with 1 min jog recovery
28th Aug from – Leigh Sports Village
16 x 1/4 mile efforts with 30 sec static recovery
4th September
4 x 3 min efforts with 90 sec jog recovery
5 x 2 min efforts with 1 min jog recovery
11th September
5 x 1 min efforts 30 sec jog recovery
5 x 2 min efforts 1 min jog recovery
10 x 30 secs on 30 secs off
18th September
4 mins with 2 min jog recovery
3 mins with 90 sec jog recovery
2 mins with 1 min jog recovery
1 min with 30 sec jog recovery
1 min with 30 sec jog recovery
2 min with 1 min jog recovery
3 min with 90 sec jog recovery
4 min with 2 min jog recovery
25th September from Leigh Sports Village
3 x 3 mins with 90 sec jog recovery
3 x 2 mins with 60 sec jog recovery
3 x 1 mins with 30 sec jog recovery
3 x 40sec with 20 sec jog recovery
2nd October
4 x 1/4 mile efforts with 30 sec static recovery
8 x hills hard up steady down
4 x 1/4 mile efforts with 30 sec static recovery
9th October
5 x 2 min efforts with 90 sec jog recovery
10 x 1 min efforts with 1 min jog recovery
16th October
Lampposts
6 hard 3 easy for 2 miles
3 hard 1 easy for 2 miles
23rd October
8 x 1/2 mile efforts with 90 secs static recovery
30th October
3 mins 2 min rec
2 min 1 min rec
1 min 30 sec rec
1 min 30 sec rec
2 min 1 min rec
3 min 2 min rec
3 min 2 min rec
2 min 1 min rec
1 min 30 sec rec
3 x 40 secs on 20 off
6th November
2 x 1/2 mile efforts 60 sec static rec
1 x 1 mile effort 2 min static rec
2 x 1/2 mile efforts 60 sec static rec
1 x 1 mile effort home
13th November
4 x 3 min efforts with 90sec jog rec
5 x 2 min efforts with 1 min jog recovery