Below outlines some of the sessions we will do on a Tuesday night during the winter months.

• Fartlek

Description: This is a strength building session and is run on a loop course. A leader will take a group and time 30, 60 and 90 second high intensity intervals, followed by slower rest periods. This is a 10k distance session, with groups completing 30 and 40 minute sessions. The aim of the session is to maintain the same 5k to 10k pace throughout the high intensity sets.

• Static Fartlek

Description: This is a strength building session and is run on an out and back in course. A leader will take a group and time 6 x 30sec, 4 x 60sec and 2 x 90sec high intensity intervals, before turning and jogging gently back to the start. The aim of the session is to maintain the same 5k to 10k pace throughout the high intensity sets.

• Hill Reps

Description: This is a strength building session which can be split over two hill routes. The sprint is up hill, before turning and jogging gently downhill. Usually we run eight to ten reps in a session. The aim of the session should keep the sprints at your 5k or 10k pace.

• Mary Peter’s Track

Description: Every second Tuesday we have booked the Mary Peter’s Track for more tempo sessions. The aim of the session is to keep reps between your 5k and 10k pace. While there we complete a variety of sessions:

• 400m repeats – (8 to 10 sets).
• 800m repeats – (4 to 6 sets).
• Pyramid sets – Variation on the followings (with either active recovery or static recover):
  • 1m 30s, 2m 30s, 3m 30s, 3m 30s, 2m 30s, 1m 30s
  • 800m, 600m, 400m, 200m, 800m, 600m, 400m, 200m

• Tempo Laps