Wednesday Night

Wednesday nights are our interval effort sessions

We meet at the Gin Pit Welfare Club, Ley Road, Astley, Manchester, M29 7DW 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 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.

Wednesday  Training Sessions 2019

Summer sessions start on the trails

One session per month from Leigh Sports Village (LSV), please keep your eye out for these sessions.

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

————— 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