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.