Training

Training Calendar

Here are the times and locations of all of our upcoming training sessions. An explanation of the session content can be found at the foot of this page.

View or download the full file here.


Tempo Sessions

Pick a route suitable for tempo (can be road/circular/or on a specific stretch of road)

Repeats

Repeats involve running an effort at a high intensity followed by a recovery period. This is then repeated a number of times to make up the session. The effort should ideally be as consistent and even as possible across the number of repeats.

Name No. Effort Recovery
Short1 12 01:30 01:00
Short2 8 01:30 01:30
Medium1 7 03:00 01:30
Medium2 7 02:00 01:30
Long1 5 05:00 02:00
Long2 4 04:00 02:30

Ladders, lamp posts and others

Still classed as tempo work these sessions are a little bit different. They still focus on effort and recovery repetitions but have a slightly different implementation to the repeats.

Name Description
Ladder1 2, 3, 4, 5, 4, 3, 2 minutes effort with 2 minutes recovery
Ladder2 1, 2, 3, 4, 3, 2, 1 minutes effort with 2 minutes recovery
Lamp posts1 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 (effort out, recover back to start)
Lamp posts2 1, 2, 3, 4, 5, 4, 3, 2, 1 (effort out, recover back to start)
Meet and Greet at DPC Short and long loop (recover between each effort)
1 mile efforts 1 mile efforts – Leafield Industrial Estate

Hill Sessions

Long and short hills (Katherine Park) plus up and overs (effort on the up and the down, recover on the flat). Aim to sprint up hill and jog down hill (include warm-up/cool-down).

  • Session 1 – 20 minutes continuous
  • Session 2 – 16 minutes continuous

Session 2 Leaders

A member from the following list will be allocated to lead each of the Session 2 runs. This will be marked on the Calendar.

  • Richard
  • Jane T
  • Rob
  • David
  • Jane C
  • Rachel