Wednesday Night

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

21st November
2 x 1 mile efforts with 2 min standing recovery
1 x 2 mile effort back home

28th November
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

5th December 
3 x 1 mile efforts with 90 sec standing recovery
5 x 1 min efforts with 30 sec jog recovery

12th December 
10 x 1 min efforts with 1 min jog recovery
10 x 1 min efforts with 30 sec jog recovery

19th December 
4 x 1 mile efforts with 2 min standing recovery

2nd January 
5 x 5 min efforts with 90 sec jog recovery
4 x 30 sec hard 30 sec recovery

————— Previous Sessions —————

6th June
repeat this set 3 times –
2min effort with 1min jog recovery 1min effort 1min jog recovery 30secs hard with 30sec jog recovery

13th June
14x 90secs with 60secs jog recovery
Cut down version
12x 90secs with 60secs jog recovery

20th June
If weather good on football pitch be hide cemetery
so 1 mile warm up to the football pitch
20x 200m with 200m Jog Recovery

27th June
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

4th July
4x Gin Pit 1400 loops Hard with 2min standing recovery

11th July
Gin Pit hill
This session is to be repeated 8x
1x Hard up – Easy Down
1x Sprint Half way up – Easy Down

18th July
Opition 1
4x 1 mile with 2mins standing recovery
Opition 2
3x 1 mile with 90secs standing recovery

25th July
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

1st August
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

8th August
3 sets of – 1min very hard 1min recovery 6min effort 3min jog recovery

15th August
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

22nd August
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

29th August
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

7th November
6 lampposts hard 3 easy for 2 miles
3 lampposts hard 1 easy for 2 miles home

14th November
8 x 1/2 mile efforts with 90secs standing recovery