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.
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
Tues 4th 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 6th Littler lane loop, 6 x half laps with 90 seconds recovery
Tues 11th Cliff Circuit anti clockwise x 10
Thurs 13th Track 8 x 800m with 90 secs recovery
Tues 18th Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc
Thurs 20th Wharton hill 3 sets of 1,2,3,4 lampposts
Training will recommence of 3rd January
Tues 13th Cliff Circuit 10 x clockwise with 1 minute recovery
Thurs 15th Track 4 x 1 mile with 2 minutes recovery
Tues 20th Track 2 sets of 8 x 400m with 1 minute between efforts and 4 minutes between sets
Thurs 22nd Wharton hill 4 sets of 1,2 ,3 lampposts
Tues 27th Springbank 7 x 2 laps with 90 seconds recovery
Thurs 29th 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 2nd Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc
Thurs 4th 10 x cliff circuit clockwise with 1 min recovery
Tues 9th Springbank x 12 either in relay or with 90 seconds recovery
Thurs 11th 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 16th Track 4 x 1200m with 2 mins recovery
Thurs 18th 12 x Police station with 90 secs recovery
Tues 23rd Wharton Hill 4 sets of 1,2,3, lampposts
Thurs 25th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Tues 30th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recover
Tues 4th Track 4 x 1200m with 90 secs recovery
Thurs 6th Whitegate way 4 x 3 minutes,4 x 2 minutes, 4 x 1 minutes,all with 1 minute recovery
Tues 11th Whitegate way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 13th Track 6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery
Tues 18th Track VO2 Max Session (CRIB SHEET HERE). ALTERNATIVE TRACK SESSION IF NOBODY HAS CRIB SHEET: 6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc
Thurs 20th Wharton Hill 4 sets of 1,2,3 lampposts
Tues 25th Springbank x 12 either in relay or with 90 seconds recovery
Thurs 27th 6 x 1000m with 90 seconds recovery
Thurs 2nd Whitegate way and trails 5 x 5 mins with 2 mins jog recovery
Tues 7th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 9th Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery
Tues 14th 5 km threshold run ,then 8 x 1 min on way back
Thurs 18th Track 5 sets of 600m,100 jog,200m,300m jog
Tues 21rd Track 6 x 1000m with 90 secs recovery
Thurs 25th Slide on knights grange grass
Tues 28th 12 x knights grange hill
Thurs 30th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery
Tues 3rd Track 4 sets of 4 x 300m with 100m jog between efforts and 1 lap jog recovery between sets
Thurs 5th Slope on knights grange grass
Tues 10th Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery
Thurs 12th 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 17th Track 2 sets of 3 x 500m with 100m walk recovery and 1 walk jog recovery between the sets
Thurs 19th 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
Tues 24th 6 x 800m hilly circuit on the common with 90 secs recovery
Thurs 26th Track 6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery
Tues 31st Track 12 x 400m with 2 mins recovery ,for those not racing pie and peas
Tues 5th Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery
Thurs 7th Track session with the juniors due to Bowden 5km and the weekend Castles
Tues 12th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 14th Track 3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
Tues 19th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery
Thurs 21st 5 km threshold run ,then 8 x 1 min on way back
Tues 26th 12 x Common Hills
Thurs 28th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Tues 1st 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 3rd Track 4 set of 4 x 300m with 100m jog between efforts and 1 lap jog between sets
Tues 8th Track 5 sets of 600m,100 jog,200m,300m jog
Thurs 106 x 800m hilly circuit on the common with 90 secs recovery
Tues 15th Side on knights grange grass
Thurs 17th Track 12 x 400m with 1 minute recovery
Tues 22nnd Track 6 sets of 800m with 2 minutes recovery,then 6 x 200m with 200m jog recovery
Thurs 24th Hilly circuit in the corner of knights grange hill,1,2,3,4,5,4,3,2,1 minutes effort with 1 minute recovery
Tues 29th 12 x old grange lane hill
Thurs 31st Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery
Tues 3rd Whitegate way and trails 5 x 5 mins with 2 mins jog recovery
Thurs 5th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 200’s
Tues 10th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Thurs 12th 5 km threshold run ,then 8 x 1 min on way back
Tues 17th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 19th 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 10 x 400m with 2 mins recovery
Thurs 25th Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery
Tues 30th 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
Tues 6th Morrisons Hills 3 sets of 1,2,3,4 lampposts
Thurs 8 Track 12x 400m with 90 secs recovery
Tues 13th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery
Thurs 15th Headtorch run on whitegate way incorporating 4 sets of 1,2,3 minutes with 1 minute recovery
Tues 20th Springbank x 12 with 90 secs recovery or in relay
Thurs 22nd Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery
Tues 27th Track VO2 Max session. Session details here.
Thurs 29th Cliff Circuit anticlockwise x 10
FEBRUARY
Thurs 1st Feb Headtorch run 1,2,3,4,5,4,3,2,1 with 1 min recovery
Tues 6th Cliff circuit x 10 anti clockwise
Thurs 8th Track Track Yasso session 10 x 800m with equal recovery time (jog not standing) as effort,non marathon runners to do 8. Explanation: Take your goal marathon time and then run that time for 800 meters—use minutes and seconds rather than hours and minutes. For example, if you're trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds. The same holds true for faster runners. If your marathon goal is 3 hours, your Yasso 800m goal time is 3 minutes.
Tues 13th Track 8 sets of 600m ,30secs recovery 600m then 2 minutes between sets
Thurs 15th Springbank 8 x 2 laps with 90secs recovery
Tues 20th Springbank 8 x 2 laps with 90 secs recovery ( we did not do this last Thursday due to low numbers)
Thurs 22nd Yasso session (requested by marathon runners). See 8th Feb for details of session.
Tues 2nd 6 x1000m with 90 secs recovery
Thurs 4th 12 x police station with 1 min recovery (less for those racing on Saturday
Tues 9th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.
Thurs 11th Track 2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets.
Tues 16th 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 18th Springbank 8 x 2 laps with 90 secs recovery
Tues 23rd Morrisons hill 5 set of 1,2,3 lampposts
Thurs 25th Track 8 x 1000m with 1 min recovery
Tues 30th Track 5 x 1200m with 90 secs recovery
DECEMBER 2017
Tues 5th Springbank 8 x 2 laps with 2 90 secs recovery
Thurs 7th 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 12th Track 4 x 1 mile with 2 minutes recovery
Thurs 14th 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 12 x top of morrisons hill to roundabout with 1 min recovery
Thurs 21st Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc
(NO TRAINING SET FOR XMAS WEEK. ARRANGE RUNS BY AGREEMENT)
NOVEMBER
Thurs 2nd Springbank 2 x 1 lap ,2 x 2laps ,1 x 3 laps,2 x 2laps ,2x 1 lap all with same recovery as laps
Tues 7th 10 x cliff circuit clockwise with 1 min recovery
Thurs 9th Track 6 x 1000m with 90 secs recovery
Tues 14th Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc
Thurs 16th 6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery
Tues 21st Wharton Hill 4 sets of 1,2,3, lampposts
Thurs 23rd Track 4 x 1 mile with 2 minutes recovery
Tues 28th Track 5 x 1200m with 90 secs recovery
Thurs 30th 12 x police station with 90 secs recovery
OCTOBER
Tues 3rd Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Thurs 5th 10 x cliff circuit anti clockwise
Tues 10th Wharton Hills 3 sets of 1,2,3,4 lampposts
Thurs 12th Track 2 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery
Tues 17th 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
Thurs 19th Springbank 7 x 2 laps with 2 minutes recovery
Tues 24th 12 x from top of morrisons hill to the first roundabout with 1 minute recovery
Thurs 26th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Tues 31st Track 2 sets of 8 x 400m with 1 minute between efforts and 5 minutes between sets
Tues 5th Track 5 x 1200m with 90 secs recovery
Thurs 7th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Tues 12th 10 x common hills
Thurs 14th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Tues 19th Track 6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery
Thurs 21st Springbank x 12 in relay or with 90 secs recovery depending upon numbers
Tues 26th 6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery
Thurs 28th VO2 Max session. Session details here.
Tues 1st 6 x 800m hilly circuit on the common with 90 secs recovery
Thurs 3rd Track 12 x 400m with 2 mins recovery
Tues 8th Track 3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
Thurs 10th Whitegate way and trails 5 x 5 mins with 2 mins jog recovery
Tues 15th 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 15th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Tues 22nd Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery
Thurs 22nd 5km threshold run then 8 x 1 min on way back
Tues 29th Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery
Thurs 31st 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 4th 20 mins on commons hills
Thurs 6th Track 4 sets of 4 x 300m with 100m jog between efforts and 1 lap jog recovery between sets
Tues 11th Track 6 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Thurs 13th Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery
Tues 18th Slope on knights Grange grass
Thurs 20th Track 4 x 400m,4x300m,4x 200m with 60 secs between everything
Tues 25th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs for every 4 200m
Thurs 27th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 1st Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery
Tues 6th Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery
Thurs 8th 10 x commons hills
Tues 13th Track 3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
Thurs 15th 5km threshold run then 8 x 1 min on way back
Tues 20th Whitegate way and Trails 5 x 5 mins with 2 mins recovery
Thurs 22nd Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery
Tues 27th Track 10 x 500m with 100m walk recovery
Thurs 29th Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery
MAY:
Tues 2 Slide on Knights Grange grass
Thurs 4th Track 4 set of 4 x 300m with 100m jog between efforts and 1 lap jog between sets
Tues
9th Track 2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap
jog recovery between everything ,then finish with 2 x 200m
Thurs 11th Track 5 sets of 700m 2 mins recovery 300m 3 mins recovery.
Tues 16th 6 x 800m hilly circuit on the common with 90 secs recovery
Thurs 18th Whitegate Way fartlek session (assumed most people will be racing at Christleton the next day)
Tues 23rd Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Thurs 25th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Tues 30th 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 6th track 12 x 400m with 2 mins recovery
Tues 11th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m
Thurs 13th Whitegate Way 1,2,3,4,5,4,3,2,1, mins effort with 1 min recovery
Tues 18th 5 km threshold run ,then 8 x 1 min on way back
Thurs 20th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m
Tues 25th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Thurs 27th Whitegate Way 4x 3 mins,4x2 mins ,4x1 min with 1 min recovery
Thurs 2nd Track 1200m,1000m,800m,600m ,then 4 x 400m with 1 lap jog recovery after the efforts except the 400m when it is 1 minute
Tues 7th Lorry park 6 x 3 laps with 2 mins recovery
Thurs 9th Track Yasso session 10 x 800m with equal recovery time (jog not standing) as effort,non marathon runners to do 8. Explanation: Take your goal marathon time and then run that time for 800 meters—use minutes and seconds rather than hours and minutes. For example, if you're trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds. The same holds true for faster runners. If your marathon goal is 3 hours, your Yasso 800m goal time is 3 minutes.
Tues 14th Cliff circuit clockwise x 10 with 75 secs recovery
Thurs 16th Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery
Tues 21st Springbank 2 x 1 lap ,2 x 2 laps ,1 x 3 laps,2 x 2laps ,2 x 1 lap with ame recovery as laps
Thurs 23rd Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Tues 28th 12 x top of morrisons hill to roundabout with 1 min recovery
Thurs 30th Track VO2 Max session. Details of VO2 Max session here. NOTE: 5 Mins recovery between sets.
Thurs 2nd Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Tues 7th Springbank 14 x 1 lap with 75 secs recovery
Thurs 9th 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 14th 5 sets of 1,2,3 lampposts on morrisons hill
Thurs 16th Track 5 x 1200m with 90 secs recovery
Tues 21st 10 x cliff circuit anti clockwise
Thurs 23rd Track TRACK FLOODED SESSION CANCELLED. Anyone who turns up agree street run to suit.
Tues 28th Top of morrisons hill to fords of winsford roundabout x 8 with 2 mins recovery
Tues 3rd 4 sets of 1,2,3 lampposts on morrisons hill
Thurs 5th Track 12 x 400m with 1 min recovery or 8 if racing at the county champs on Saturday
Tues 10th Springbank 2x1 lap ,2x 2 laps,1 x 3 laps,2x 2 laps,2 x 1 lap with the same recovery in as laps,ie 1 min,2 min etc
Thurs 12th Track 6 x 1000m with 90 secs recovery
Tuesday 17th Lorry Park 8 x 2 laps with 90 secs recovery
Thursday 19th Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc
Tuesday 24th 4 x top of morrisons hill to fords of winsford roundabout and back
Thursday 26th Track 2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets
Tuesday 31st Cliff Circuit x10 clockwise with 1 min recovery
DECEMBER 2016
Thursday 1st Track 5 laps,4 laps,3 laps,2 laps,1 lap with recovery as half the number of laps ie 2 ½ mins,2 mins etc
Tuesday 6th Springbank 14 laps in relay or with 1 min recovery
Thursday 8th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Tuesday 13rd 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
Thursday 15th Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery
Tuesday 20th 10 mx cliff circuit with anti-clockwise with jog down recovery
Thursday 22nd Track 2 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery
Tuesday 27th No formal General Session published. Track session available - see Track Sessions.
Thursday 29th No formal General Session published. Track session available - see Track Sessions.
NOVEMBER 2016
Tues 1st 12 x from top of morrisons hill to the first roundabout with 1 minute recovery
Thurs 3rd Track 6 x 1000m with 90 secs recovery.
Tuesday 8th 14 laps of lorry park with 1 minute recovery
Thursday 10th Track 4 x 1 mile with 2 minutes recovery
Tuesday 15th Wharton Hills 3 sets of 1,2,3,4 lampposts
Thursday 17th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace
Tuesday 22nd Springbank 2 x 1 lap ,2 x 2laps ,1 x 3 laps,2 x 2laps ,2x 1 lap all with same recovery as laps
Thursday 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
Tuesday 29th 10 x cliff circuit clockwise with 1 min recovery
OCTOBER 2016
Tuesday 4th 4 sets of 1,2,3 lampposts on morrisons hill
Thursday 6th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery
Tuesday 11th 6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery
Thursday 13th Track 1200m,1000m,800m,600m ,then 4 x 400m with 1 lap jog recovery after the efforts except the 400m when it is 1 minute
Tuesday 18th 10 x cliff circuit anti clockwise
Thursday 20th Track 2 sets of 8 x 400m with 1 min between efforts and 4 minutes between sets
Tuesday 25th Springbank 8 x 2 laps with 90 secs recovery
Thursday 27th Track 5 x 1200m with 90 secs recovery
SEPTEMBER 2016
Thursday 1st Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery
Tuesday 6th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thursday 8th Track 10 x 400m flat out with 2 mins recovery
Tuesday 13th 5km threshold run then 8 x1 min on way back
Thursday 15th Track vo2 Max session
Tuesday 20th 20 mins on common hills
Thursday 22nd Track 6 x 1000m with 1 min recovery
Tuesday 27th Springbank 10 x 1 lap in relay or with 75 secs recovery depending upon numbers
Thursday 29th Track 6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery
AUGUST 2016
Tuesday 2nd whitegate way 6 sets of 2mins out 30secs recovery then 2 mins back with 3 mins between sets
Thursday 4th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Tuesday 9th Whitegate Way 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery between everything
Thursday 11th Track 24 x 200m with 50 secs recovery between the first four reps, then reducing recovery by 5 secs each 4 reps. ie. 45 secs, 40 secs etc. Final set of 4 x 200m will be 25 secs recovery!
Tues 16th on 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 10 x 500m with 100m jog recovery
Tues 23rd Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery
Thurs 25th Track 4 sets of 4 x 300m with 100m jog recovery and 1 lap jog recovery between sets
Tues 30th Slide on knights Grange grass
JULY 2016
Tues 5th Whitegate way 6,5,4,3,2,1 min efforts with half the effort as recovery
Thurs 7th Track 3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
Tues 12th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thurs 14th VO2 Max on track
Tues 19th 20 min on common hills
Thurs 21st 5 sets of 200m, 45secs rest, 200m, 45secs rest, 400m , 4mins rest between sets on track
Tues 26th 5km threshold run then 8 x 1 min on way back
Thurs 28th 10 x 400 m with 3 minutes recovery. Run flat out
JUNE 2016
Thurs 2nd Track 1200m ,1000m,800m,600m, 4 x 400m with 1 lap jog recovery between efforts except the 400?s when the recovery is 1 minute
Tues 7th 8 x hilly 800m circuit on the common with 90 secs recovery
Thurs 9th Track 10 x 500m with 100m walk recovery
Tues 14th Whitegate way and Trails 5 x 5 mins with 2 mins recovery
Thurs 16th Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery
Tues 21st Slide on Knights Grange grass
Thurs 23rd 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 28th 6 sets of 3 mins 1 min recovery 1 min 2 mins recovery
Thurs 30th Track 4 x1000m,5x 200m with 2 minutes between everything
MAY 2016
Tues 3rd Knights Grange grass 1,2,3,4,5,4,3,2,1 minutes effort with 1 min recovery
Thurs 5th Track 4 sets of 4 x 300m with 100m jog recovery and 1 lap jog recovery between sets
Tuesday 10th 10 x common hills
Thurs 12th VO2 Max session
Tuesday 17th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets
Thursday 19th Track 5 sets of 700m 2 mins recovery 300m 3 mins recovery
Tuesday 24th on 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
Thursday 26th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps
Tuesday 31st....Whitegate Way. (4 x 3mins,, 4 x 2mins, 4 x 1min with 60s recoveries).
APRIL 2016
The emphasis this month switches from marathon training to shorter summer training in preparation for 5/10km races
Tuesday 5th TRAINING RETURNS TO KNIGHTS GRANGE FROM ST NICKS HARTFORD: 6 x 800m hilly circuit on the common
Thursday 7th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m
Tuesday 12th Knights Grange grass 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery between everything
Thursday 14th 5 x 5 minute effort with 2 minutes jog recovery
Tuesday 19th 20 minutes on commons hills
Thursday 21st Track 12 x 400m with 2 minutes recovery
Tuesday 26th Whitegate Way 4 x 3 minutes,4 x 2 minutes,4 x 1 minute all with 1 minute recovery
Thursday 28th Knights Grange grass ,10 x 500m with 90 secs recovery
MARCH 2016
The final higher mileage month before the marathon taper starts.
Tues 1st 10 x moss Farm hills with 90 secs recovery
Thurs 3rd Track 6 x 800m with 2 mins recovery , 4 mins after last one then 4 x 400m with 1 minute recovery
Tues 8th Hartford circuit 5 sets of 1400m circuit with 2 mins recovery then 520 circuit with 1 minute recovery
Thurs 10th Morrisons Hills 4 sets of 1,2,3,4 lampposts
Tues 15th On bypass 10 minutes out ,10 mins straight back then 5 x 2mins with 1 min recovery
Thurs 17th Track 2 x 4 laps ,2 x 3, 2 x 2 laps ,2 x 1 lap with half laps as recovery (ie 2 mins, 1 1/2 mins etc)
Tues 22nd Kingsmead 1000m circuit 2 x ½ lap,2 x 1 lap,2x 2 laps, 2 x1 lap,2x ½ lap with same recovery as laps
Thurs 24th Springbank 8 x 2 laps with 90 secs recovery
Tues 29th 10 x hills by Kingsmead shops
Thurs 31st Track 8 x 1000m with 1 minute recovery
FEBRUARY 2016
Session length edges up again as marathon training is in full swing. If you are not marathon training don't be afraid to cut sessions a bit short.
Tuesday 2nd On Hartford circuits: 12 mins effort , jog 4 mins recovery, 10 x 30secs, 30 secs recovery, jog 2 min recovery, 6 minutes effort, 2 mins recovery jog , 5 x 30secs with 30 secs recovery
Thursday 4th 12 x cliff circuit anti clockwise (jog down recovery)
Tuesday 9th 6 x 1400m Hartford circuit (2 min recovery)
Thursday 11th Track 2 sets of 8 x 400m with 1 min between efforts and 4 mins between sets
Tuesday 16th 4 sets of Hartford circuits 1400m circuit then straight into 520 circuit (2 min recovery)
Thursday 18th Top of morrisons hill to fords of winsford circuit, 1 out and back ,4 x ½ laps ,1 out and back with 2 mins recovery between the longer effort and 75 secs between the shorter efforts
Tuesday 23rd Kingsmead Hills x 8. (90 sec recovery).
Thursday 25th Track 8 x 1200m with 2 minutes recovery (none marathon runners can opt for 6)
JANUARY 2016
Distance starts to build this month with Spring marathons in mind!
Tuesday 5th Hartford circuit 1400m circuit then straight into 520 circuit with 2 ½ mins recovery. 4 reps.
Thursday 7th Top of morrisons hill to roundabout x12 with 1 min recovery
Tues 12th Hilly Moss farm circuit x 8 with 90secs recovery
Thurs 14th Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery (or if track too wet Springbank 5 x 2 laps (2 min recovery) 4 x 1 lap (1 min recovery) with 3 mins between sets)
Tues 19th 5 x 1 mile on davenham bypass with 2 mins recovery
Thurs 21st Top of morrisons hill to ford?s of winsford roundabout x 8 with 90 secs recovery
Tues 26th Kingsmead 1000m circuit 1 x 3 laps,2 x 2 laps,3 x 1 lap with the same recovery as laps
Thurs 28th Track 5 laps,4 laps,3 laps ,2 laps,4 x 1 lap with half the laps as recovery, ie 2 ½ mins,2 mins etc