Please note we no longer meet at The Old Ball (as in previous years) and please register for the sessions using the Harriers Hub. There is no group size limit.

See below for the session meet up points.

If you are unsure about anything to do with these sessions including where to meet up, please do contact me Marie Hart on:

Mobile: 07948558424 or email [email protected]

Time – meet at 7:10pm set off time prompt (we don’t wait about due to weather).

Where – See the allocated postcode/place listed below for each session.

This information will also be detailed on the hub.

The winter sessions are designed to provide you with a structured training environment that will support and encourage you to become:

A more confident runner whilst increasing your running speed, strength and running form.

The sessions are suitable for runners of all abilities as we will be meeting up close to the start of each of the efforts.

You can adapt the sessions to suit your ability by running them at your own pace, running less repetitions and/or shorter repetitions.

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.
  • Fuel and hydration are essential before and after every training session. It’s important to do this so that you have sufficient energy to sustain you through the session plus it will also aid your recovery. If you don’t fuel your body sufficiently, you will place it under stress which can lead to injuries.
  • After the session: Cool down run followed with a gentle stretching routine – again this will reduce risk of injuries.
  • Re-fuel ideally within 30 minutes of the session. This should be a mix of carbohydrates and protein – a glass of milk is an easy and popular recovery choice.
  • Dependant on the weather sessions may be changed or cancelled.

Session Meet Up Points

We will meet up at the places below then run the very short distance to the start of the efforts.

Session 1 meet up outside Tesco Express 97 Green Lane LS16 LS16 7EE.

Session 2 meet up outside Yorkshire Crust 252 Tinshill Road Leeds LS16 7BT.

Session 3 meet up on Lee Lane West LS18 5RH (back entrance to Leeds Trinity University).

Session 4 meet up at Cragg Road Junction with the ring road (A6120) postcode LS18 4NT.

Calendar and Session Details

SESSION DATE DATE DATE DATE DATE DATE
 
1
800/1000 metre intervals
 
 		  
 
29th September		  
 
27th October
 		  
 
24th November		 Christmas break.
Re-start on
 
5th January 		 
 
2nd February		  
 
2nd March
 
2
Hills
 
 		  
 
6th October		  
 
3rd November		  
 
1st December		  
 
12th January		  
 
9th February		  
 
9th March
 
3
400 metre intervals
 		  
 
13th October		  
 
10th November		  
 
8th December
 		  
 
19th January		  
 
16th February		  
 
16th March
 
4
Variety terrain with 1&1/4 mile efforts
 		  
 
20th October		  
 
17th November
 		  
 
15th December
 
 		  
 
26th January		  
 
23rd February		  
 
23rd March
 
END
 
WELL DONE

Session Descriptions

Please remember the number of repetitions and distance can be reduced to suit your ability. These are your sessions for your benefit and enjoyment.

Session 1. 800 or 1000 metres Intervals or can adapt to timed intervals.

Efforts start and finish at the same point on Cookridge Avenue. You choose the distance and the number of repetitions (maximum 6 x800 or 5x 1000). Timed recovery walk/jog in between each effort.

Session 2. Hill Reps

1st warm up hill on Woodhill Court (just off Woodhill Road) then on to 3 other hills in Cookridge for maximum 5 repetitions on each hill. Recovery is the downhill part.

Session 3. 400 Metre Intervals

Maximum 12 repetitions round Southway. 1 lap effort followed by half a lap recovery (jog or walk). Then repeat for the number of reps you are doing.

Session 4. Variety Terrain 1.25 miles

Maximum 3 repetitions. Flat, downhill, uphill – a bit of everything with a sprint finish.

Efforts start at the 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.

I will be there as your finishing line.

Please take EXTRA CARE on Outwood Lane as when one pavement runs out you have to cross over and use the pavement on the other side of the road.

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