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
23rd January
Lampposts
7 hard 3 easy for 2 miles
4 hard 2 easy for 2 miles
30th January
4 x 1/2 mile efforts with 90 secs standing recovery
2 x 1 mile efforts with 2 min standing recovery
6th February
4 min effort 2 min jog recovery
1 min effort 1 min jog recovery
Repeat x 4
13th February
1 x 2 mile effort with 2 mins standing recovery
4 x 1/2 mile efforts with 60 sec standing recovery
20th February
4 x 3 min efforts with 90 sec jog recovery
5 x 2 min efforts with 1 min jog recovery
27th February
2 x 1 mile efforts
3 lamp posts hard 1 easy for 2 miles home
————— Previous Sessions —————
2018
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
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
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