GENERAL SENIORS TRAINING SESSIONS
Training sessions are on Tuesday and Thursday evenings. Tuesday sessions are at at Knight's Grange, Winsford (meet at track). Start at 7pm prompt. As an alternative to the general training sessions shown below there are also track sessions at Knights Grange.There are also Saturday morning sessions at 8:30am from Delamere Forest (Linmere)Visitor Centre car park with the endurance squad. These are often hill sessions and are coached by Andy Carter and Shaun McGrath.
ALL GROUP TRAINING CANCELLED UNTIL FURTHER NOTICE DUE TO CORONA VIRUS. However Andy Carter will continue to set sessions to allow athletes to self operate. These are listed under Track Training here.
MARCH
Tues 3rd Wharton hill 5 sets of 1,2,3 lampposts
Thurs 5th Track 8 sets of 600m ,30 secs recovery,400m 1 minute recovery
Tues 10th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery
Thurs 12th 10 x Cliff Circuit anti clockwise
Tues 17th Sprindbank 7 x 2 laps with 2 minutes recovery
Thurs 19th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Tues 24th Track 5 x 1200m with 2 minutes recovery
Thurs 26th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.
Tues 31st Whitegate way 5 x 5 minutes with 2 minutes recovery
FEBRUARY
Tues 4th Cliff Circuit x 10 with 75 seconds recovery
Thurs 6th Track 5 x 1200m with 2 minutes recovery
Tues 11th Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Thurs 13th Springbank x 14 with 1 minute recovery
Tues 18th Littler lane loop 8 x ½ loops with 90 seconds recovery
Thurs 20th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
Tues 25th Track 6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc
Thurs 27th !0 x 2 laps of Lorry Park with 90 seconds recovery
January 2020
Thurs 2nd 12 x police station with 1 minute recovery
Tues 7th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery
Thurs 9th Wharton Hill 3 sets of 1,2,3,4 lampposts
Thurs 16th 4 x littler lane loop with 2 minutes recovery
Tues 21st 10 x cliff circuit anticlockwise
Thurs 23 rd Track 2 sets of 8 x 400 m with 1 minute between 400m and 4 minutes between sets
Tues 28th Track 8 x 1000m with 1 minute recovery
Thurs 30th Sprindbank 5 x 3 laps with 3 minutes recovery
December
Tues 3rd Track 6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc
Thurs 5th 10 x Cliff circuit anticlockwise
Tues 10th Wharton Hill 3 sets of 1,2,3,4 lampposts
Thurs 12th Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Tues 17th Track 5 x 1200m with 2 minutes recovery
Thurs 19th Springbank 7 x 2 laps with 90 seconds recovery
No sessions set for the rest of Dec - arrange runs by agreement.
November
Tues 5th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Thurs 7th Wharton hill 4 sets of 1,2,3, lampposts
Tues 12th Cliff circuit clockwise x 10 with 75 seconds recovery
Thurs 14th Track 8 x 1000m with 1 minute recovery
Tues 19th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery
Thurs 21st 12 x police station with 1 minute recovery
Tues 26th Springbank x 12 with 75 seconds recovery
Thurs 28th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
October
Tues 1st Wharton hills 3 sets of 1,2,3,4 lampposts
Thurs 3rd Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Tues 8th Track Vo2 Max session
Thurs 10th Springbank 7 x 2 laps with 90 seconds recovery
Tues 15th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.
Thurs 17th Track 5 x 1200m with 2 minutes recovery
Tues 22nd Track 2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets.
Thurs 25th 12 x Police station with 1 minute recovery
Tues 29th 10 x cliff circuit clockwise direction with 1 minute recovery
Thurs 31st Track 8 sets of 600m with 30 seconds recovery 400m with 60 seconds recovery
September
Tues 3rd 10 x commons hill
Thurs 5th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Tues 9th VO2 Max track session
Thurs 11th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Tues 16th Slope in Knights Grange grass
Thurs 18th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
Tues 24th Track 8 sets of 600m with 30 seconds recovery 400m with 60 seconds recovery
Thurs 26th Springbank 12 x 1 lap in relay or 90 seconds recovery
August
Thurs 1st Track 3 x 500m,4 x 400m,5 x 300m with 300,200,100m jog recovery
Tues 6th Track 5 x 1200m with 90 seconds recovery
Thurs 8th 5km threshold run with 8 x 1minute with 1 minute recovery on the way back
Tues 13th Knights Grange grass 6 sets of 3 minutes,1 minute recovery,1 minute 2 minutes recovery
Thurs 15th Track 6 x 1000m with 60 seconds recovery
Tues 20th Track Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m
Thurs 22nd 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery on knights grange grass
Tues 26th Track 4 sets of 3 x 300m with 100m walk recovery and 1 lap jog recovery between sets
Thurs 29th 5 x 5 minutes on white way and trails
July
Tues 2nd Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 4th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
Tues 9th Track 12 x 400m with 2minutes recovery
Thurs 11th 10 x old grange lane hill
Tues 16th Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery
Thurs 18th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery
Tues 23rd Track 10 x 500m with 100m walk recovery
Thurs 25th 6 x hilly 800m circuit on the common with 90 seconds recovery
Tues 30th Slide on knights grange grass
JUNE 2019
Tues 4th Knights Grange grass 6 sets of 3 minutes,1 minute recovery,1 minute 2 minutes recovery
Thurs 6th track 12 x 400m with 2 minutes recovery
Tues 11th Track 800m,200m,700,200,600,200,500,200,400,200 m all with 90 seconds recovery
Thurs 13rd 5km threshold then 8 x 1 minute on way back.
Tues 18th Whitegate way and trails 5 x 5 minutes with 2 minutes recovery
Thurs 20th Track 800m,200m,700,200,600,200,500,200,400,200 m all with 90 seconds recovery
Tues 25th Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m
Thurs 27th Slope on Knights Grange grass
MAY 2019
Thurs 2nd Track 800, 200, 700, 200, 600, 200, 500, 200, 400, 200 all with 90 seconds recovery
Tues 7th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery
Thurs 9th Knights Grange grass 6 sets of 3 minutes 1 minute jog recovery 1 minute 2 minutes recovery
Tues 14th Track 4 sets of 3 x 300m with 100m walk recovery and 1 lap jog recovery between sets
Thurs 16th 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery on knights grange grass
Tues 21st Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery
Thurs 23rd Track 5 x 1200m with 90 seconds recovery
Tues 28th Track 3 x 500m,4 x 400m,5 x 300m with 300m,200m,100m, jog recovery respectively
Thurs 30th 10 x commons hill
APRIL 2019
Tues 2nd Whitegate way and trails 5 x 5 mins with 2 mins jog recovery
Thurs 4th Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m
Tues 9th Track 12 x 400m with 90 seconds recovery
Thurs 11th 5 km threshold run ,then 8 x 1 min on way back
Tues 16th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 18th Track 2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m
Tues 23rd Track 4 sets of 3 x 300m with 100m jog recovery and 1 lap between sets
Thurs 25th 6 x hilly 800m circuit on the common with 90 seconds recovery
Tues 30th Slide on knights grange grass
MARCH 2019
Tues 5th 10 x Cliff circuit anticlockwise
Thurs 7th Track 6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc
Tues 12th Track 800, 200, 700, 200, 600, 200, 500, 200, 400, 200 all with 90 seconds recover
Thurs 14th Wharton hill 3 sets of 1,2,3,4 lampposts
Tues 19th Springbank 7 x 2 laps with 90 seconds recovery
Thurs 21st Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Tues 26th VO2 Max session
Thurs 28th 12 x police station with 1 min recovery
FEBRUARY 2019
Tues 5th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.
Thurs 7th Track 5 x 1200m with 2 minutes recovery
Tues 12th Track 11/2 miles 21/2 mins recovery, 5 x 400mwith 1 min recovery,1 mile with 2 mins recovery ,5 x 400m with 1 min recovery
Thurs 15th Run with intervals,After 2 miles warm up then efforts of 1,2,3,4,5,4,3,2,1 minutes with 1 min recovery,run on the industrial estate ,then cool down
Tues 19th Springbank 14 x 1 lap with 75 seconds recovery
Thurs 21th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
Tues 25th Track 8 x 1000m with 1 minute recovery
Thurs 27st Lorry Park 8 x 2 laps with 90 seconds recovery
Thurs 3rd Police Station x 12 with 1 minute recovery
Tues 8th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.
Thurs 10th Track 5 x 1200m with 2 minutes recovery
Tues 15th Track 11/2 miles 21/2 mins recovery, 5 x 400mwith 1 min recovery,1 mile with 2 mins recovery ,5 x 400m with 1 min recovery
Thurs 17th Run with intervals,After 2 miles warm up then efforts of 1,2,3,4,5,4,3,2,1 minutes with 1 min recovery,run on the industrial estate ,then cool down
Tues 22nd Springbank 14 x 1 lap with 75 seconds recovery
Thurs 24th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery
Tues 29th Track 8 x 1000m with 1 minute recovery
Thurs 31st Lorry Park 8 x 2 laps with 90 seconds recovery
Every Sunday at 10:00am, the main club meet for a Sunday run. This run is suitable for all standards and all are welcome! The meeting place is currently Delamere visitor centre.
There
is also a seniors run at 8am every Sunday. Attendance and location is communicated via a dedicated Whatsapp group. If you want to be added to this group please text Geoff Fawkes on 07771 976911.
NOTE: Run starts at 8 am SHARP!
SATURDAY TRAINING
The club meets at 8:30am at Linmere visitor centre (Delamere Station) for a hills session. All seniors welcome to join in!
Ask around to see if other runs are being organised.