Training

During June we keep our focus on improving performance in short distances – but all these sessions are good for building aerobic fitness and stamina. Sometimes there is a choice using distance, there will always be a time-based option. There will be a group warm-up starting at 6.45pm, with a period of easy running, followed by the main session. Cooling down and stretching at the end are recommended!

We do have the 5k race series during this time and Warrington Road Runners 10k – those racing can adapt the sessions below by lessening the number of reps or intensity of effort.

4th June

5 mins at 10k race pace; 10 x 1 min hard with 90 seconds recovery; 5 mins at 10k race pace

11th June – Choice of:

‘up & over’ pace session – a pattern of 2 mins steady effort into 1 min faster for 20 minutes – after last 2 mins steady, straight into 5 mins at 5k race pace

• 200m efforts at 5k pace or quicker with 45 seconds static rest x 8; jog lap recovery & repeat (for 25 minutes)

18th June – Choice of:

• 800m reps with 400m recovery
• 3,2,1 interval session (2 x 3 mins with 90 seconds recovery; 3 x 2 mins with 1 min recovery; 4 x 1 min with 30 seconds recovery) – 24 minutes

25th June

Reverse pyramid: 1, 2, 3, 4, 5, 4, 3, 2, 1 minute efforts at 5k pace or quicker, half effort times as recovery.

During May we continue to work on 5k pace or quicker as we have the 5k series underway and our own Road Mile.

As usual all sessions will begin with a group warm-up, a short spell of easy running and will finish with stretches.

7th May – Mile pace sharpener session!

5 minutes at 10k race pace into repeats of 400m at mile pace, 100m walk, 200m fast, 100m walk, 400m mile pace. Static rest for 2-3 mins or a walk/slow jog recovery lap; repeat for 15 minutes; 5 minutes easy to cool down.

14th May

Choice of 800m efforts at 5k race pace with 200m slow jog recovery for 30 minutes OR 1 min hard/1 min recovery x 6, 3 mins easy jog, repeat the 6 x 1, 3 mins easy jog.

21st May

Choice of ‘Supersets’ – 200m sprint, 600m 5k pace, 100m walk, 300m mile pace – 2-3 mins rest (self-timed); repeat for 25-30 minutes
OR 4 x 4 mins at 5k race pace with 2 mins jog recovery

28th May

Mixed pace session: 5 mins at 10k race pace, 1 min recovery, 5 mins at 5k race pace, 1 min recovery, 5 x 1 minute at mile pace with 2 mins recovery; 5 mins at 5k race pace.

In April we continue to work alongside Lymm Runners, but we will be delivering the training. The timing will shift slightly – so track access from 6.30pm, with the warm-up starting at 6.45pm and the chatty run at around 7.00pm.