Why not blitz your way through winter by joining in one of the groups below. The sessions are only as hard as you make them i.e. you run at your own pace so do please give them a go.

Groups

NEW 6.00pm – 6.50pm. Maximum distance 5 miles. Suitable for beginners, beginners to improvers and runners returning to running after injury. WE SET OFF RUNNING AT 6.00pm sharp. See calendar and sessions details below. Led by Marie.

7.00pm – 8.00pm. Suitable for experienced runners who can run for 6 miles plus, non-stop. WE SET OFF RUNNING AT 7.00pm sharp. See calendar and sessions details below. Led by Marie and Garth.

Both Groups – Meet Outside ‘The Old Ball Pub’ Brownberrie Lane, Horsforth, Leeds LS18 5SB. Please note: we cannot use their car park.  

This 5-week rolling plan is designed to help you become:

Fitter, Faster, Stronger and Challenge Yourself to Work Harder.

Any queries at all please contact your club coaches, Marie Hart, or Garth de Roux on:

Marie: 07948558424 or email marie.davemc@googlemail.com

Garth: 07931586919 or email gmrderoux@gmail.com

 

Please Note:

  • HI VIS gear MUST be worn at all times as all the sessions are on streets/roads. For health & safety reasons we cannot permit people to run if they are not wearing Hi Vis clothing.
  • All the routes are run on streets so please take the utmost care at all times – no dashing across roads.
  • Remember to fuel and hydrate before and after every training session. It’s important to do this so that you have sufficient energy for the session and it will also aid your recovery. If you don’t fuel your body sufficiently, you will place it under stress which leads to many problems, but importantly means you won’t get the progression you want from your training.

After the session: Remember to take some fuel on board, ideally within 30 minutes. This should be a mix of carbohydrates and protein a glass of milk is an easy and popular recovery choice.

  • Dependent on the weather, sessions may be changed or cancelled.

 

Calendar 6.00pm – 6.50pm GROUP

6.00 – 6.50 GROUP     
SESSIONDATEDATEDATEDATEDATE

 

1

Out and Back Tempo Run

 

 

 10th OCTOBER  

14th NOV

 

 19th DEC 30th JAN  5th MARCH

 

2

600 metre intervals

 

 

17th OCT

 

21st NOV

 

2nd JANUARY

 

6th FEBRUARY

 

12th MAR

 

3

Hills

 

 

24th OCT

 

28th NOV

 

 

9th Jan

 

 

13th FEB

 

19th MAR

 

4

300 metre intervals

 

 

31st OCT

 

5th DECEMBER

 

16th JAN

 

20th FEB

 

26th MAR

 

5

Fartlek. Run with a variety of efforts.

 

 

7th NOVEMBER

 

 12th DEC 23rd JAN 

27rd FEB

 

 

2nd APRIL

END OF WINTER SESSIONS

 

6.00pm – 6.50pm Session Information.

Session 1  Out & Back Tempo Run

Group leader Marie will follow at the back and turn back to be at the finish for runners return, therefore, throughout the route you are responsible for your own safety and for knowing the route.

Run at a pace that is a bit faster than your normal pace. Turn around at one of the turnaround points or at a point on the route that suits you.

See the route at: https://gb.mapometer.com/running/route_4967429

Turn around points and retrace the same route back to the Old Ball.

Emmott Arms = 2.10 mls (overall = 4.2 miles)

Bottom of Over Lane = 2.37mls (overall = 4.75 miles)

 

Session 2  600 metres Intervals

Group leader led throughout. Details in full on the night.

From The Old Ball run up St Margaret’s Road. At the top turn right along Westbrook Lane. Efforts will be on Westbrook Lane with timed recovery walk/jog in between each effort.

 

Session 3   Hill Reps

Group leader led throughout. Details in full on the night.

4 different hills with 3 or 4 short efforts on each. From The Old Ball run up St Margaret’s Avenue.

Hills will start near Horsforth St Margaret’s Church on Church Lane.

 

Session 4  300 metres Intervals

Group leader led throughout. Details in full on the night.

From The Old Ball run up St Margaret’s Road. At the top turn right along Westbrook Lane. Efforts will be on Westbrook Lane with timed recovery walk/jog in between each effort.

 

Session 5 – Fartlek.

Group leader led throughout. Details in full on the night.

4 miles distance. No stopping. Variety of efforts. Longer efforts for faster runners and runners will be expected to run back to the back runner therefore distance will increase with run backs.

See the route at: https://gb.mapometer.com/running/route_4967398

 

Calendar 7.00pm – 8.00 pm Group

7.00pm – 8.00 pm Group     
SESSIONDATEDATEDATEDATEDATE
 

1

(Tempo run) See maps.

 

 

10th OCTOBER

 

14th NOV

 

19th DEC

 

30th JAN

 

5th MARCH

 

2

(800/1000 metre intervals)

 

17th OCT

 

21st NOV

 

2nd JANUARY

 

6th FEBRUARY

 

12th MAR

 

3

(Hills)

 

 

24th OCT

 

28th NOV

 

9th Jan

 

 

13th FEB

 

19th MAR

 

4

(400 metre intervals)

 

 

31st OCT

 

5th DECEMBER

 

16th JAN

 

20th FEB

 

26th MAR

 

5 Variety Run

(1&1/4 mile efforts)

 

 

7th NOVEMBER

 

12th DEC23rd JAN 

27rd FEB

 

 

2nd APRIL

 END OF WINTER SESSIONS

 

 7.00pm – 8.00pm Session Information

Session 1 – Tempo run.

LOOK AT THE MAPS ATTACHED AND KNOW YOUR ROUTE PLEASE.

4 distances based on 10K pace. All routes start from the Old Ball and finish down St Margaret’s Avenue at the junction with Stanhope Avenue.

The aim of a tempo run is to maintain a faster pace than a steady run in order to increase your stamina and awareness of pace judgement. As always you determine the speed you run at.

 

The exciting part is:

ALL distances cover the same last mile and a half so this is where the thrill/adrenaline/tiredness kicks in as you chase down runners ahead, try to stay in front of fellow runners and then give it your all in a sprint finish to the end.

Route 1.     5.4 miles suitable for 55 plus minutes 10k pace.

Route 2.    6.1 miles suitable for 47 – 54 minutes 10k pace.

Route 3.     6.6 miles suitable for 41 – 47 minutes 10k pace.

Route 4.     7.7 miles suitable for 41 mins and below 10k pace.

 

Session 2  800 or 1000 metres Intervals

Warm up – We run from The Old Ball to start of the intervals on Cookridge Avenue. You choose which distance you prefer. 5 or 6 efforts (start and finish in the same place) with timed recovery walk/jog in between each effort.

Warm down – We run back to the Old Ball.

 

Session 3   Hill Reps

Warm up – We run from The Old Ball to first warm up hill on Woodhill Court (just off Woodhill Rd) then on to 3 other hills in Cookridge for 4 – 5 reps on each hill.

Warm down – We run back to the Old Ball.

 

Session 4  400 metres Intervals

Warm up – We run from The Old Ball to Lee Lane (back of Trinity College) then 10 or 12 reps on Southway.

Warm down – We run back to the Old Ball.

 

Session 5  The Variety Run 1.25 miles (2 or 3 times). 

Flat, downhill, uphill – a bit of everything with a sprint finish.

Please take EXTRA CARE on Outwood Lane as some areas have no pavements to run on. When one pavement runs out cross over and use the pavement on the other side of the road.

Warm up run from The Old Ball to Junction of Crag Road/ Ring road then to the start of the effort on:

Junction of Wood Lane/Outwood Lane. Run along Outwood Lane to the very end, turn left, then left again at the roundabout to go up the ring road (keep to the pavement at all times) to the FINISH on Broadgate.

Recovery between efforts – walk/jog back to Effort start and off you go again.