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All sessions are programmed for Tuesday nights. Warm up commence from the clubhouse in Kirkgate just after 18:30, returning to the clubhouse on completion of the session.
Sessions can be varied to suit individual needs (those recovering from injury or those preparing for a specific race/event) and none of them will kill you!!!
Thursday night training will continue to be a steady run on a chosen route around the town.
This HARD session will take place November, January and March
Group A Warm up
Leave Clubhouse to the right onto St Helens street, right over Bitter Beck around Highfield estate, down Highfield road, left along Slatefell road, left up Gable Avenue around Estate. Left to railway track down track to Fire station, right onto Station Road Cross Lorton Road CAUTION at traffic lights right onto South Street Over bridge to Town hall car park
Group B Warm up
Leave Clubhouse down Kirkgate, left onto Market Place, right onto Castlegate up Castlegate Drive,left at Beech Lane, left at Isel Road, back down Castlegate through Market Place to Town hall car park
Group A Training session
Split in to even groups:– Anticlockwise keep to inner left on circuit :– Clockwise also keep to outer left on circuit
Group B Training session
Split in to even groups:– Anticlockwise keep to inner left on circuit :– Clockwise also keep to outer left on circuit
Cool down for both groups
Over bridge up South Street, left onto Station Street, left onto Lorton Road, onto Victoria Road, left down Kirkgate to Club house – Optional – Small loop finish
This MEDIUM session will take place December and February
Split in to even groups:– Anticlockwise keep to inner left on circuit :– Clockwise also keep to outer left on circuit
Group A :–
TEN times 1 circuit 1 minute rest
Group B :–
SIX times 1 circuit 1 minutes rest
Group A Warm up
Leave Clubhouse, left through car park onto Main street along, Main Street to Parklands Up Parklands onto Brigham Road, cross Lamplugh Road CAUTION crossing road, along Parkside Ave, down Fern Bank, along Railway line, right up onto Lorton Road left up Lorton road to Strawberry Howe Road
Group B Warm up
Leave Clubhouse , right up to Fold Brow, onto Melbreak Ave, onto Windmill Lane up Windmill Lane to Railway Line, down Railway line to Lorton Road, left up onto Lorton road, left to Strawberry Howe Road
Group A Training session
Starting at small gate at Cemetery all A group set off together, 90% effort over the complete distance, finishing at the No Limits speed sign Twelve times with 1 minute recovery
Group B Training session
Starting at small gate at Cemetery all A group set off together, 90% effort over the complete distance, finishing at the No Limits speed sign Eight times with 1.30 minutes recovery
Cool down for both groups
Lorton road, Kirkgate, Club house, Optional Small loop to finish
Group A Warm up
Leave Clubhouse down Kirkgate, left onto Market Place, right onto Castlegate left up Isel road, right on to Beech Lane, left at end of Beech Lane, right down St Helens street, left over Bitter Beck around Highfield estate, down Highfield road left along Slatefell road, left up Gable Avenue around Estate, left to railway track down track
Group B Warm up
Leave Clubhouse to the right onto St Helens street, right over Bitter Beck around Highfield estate, down Highfield road, left along Slatefell road, to top on to railway track
Group A/B Hard Training session
Cool down for both groups
Up to Traffic lights across Station Road through car park, along railway line down cut to Fletcher Street left up Derwent Street, right down Main street to market place back to Club house.
Group A Warm up
Leave Clubhouse down Kirkgate, left onto Market Place and left onto Main Street. Follow Main Street and turn left into Sullart Street. At the top of Sullart Street cross the road and head for the Fire Station then follow the cycle way to its end and turn left onto Highfield estate. Make way through estate and onto St Helens street. Turn right and head towards the school. Meeting point is at the junction of Castlegate Drive and Beech Lane
Group B Warm up
Leave Clubhouse down Kirkgate, left onto Market Place, right onto Castlegate up Castlegate Drive, left at Beech Lane, left at Isel Road, back down Castlegate
Group A Training session
4-timed laps around the estate starting at the telegraph pole mid-way up Castlegate Drive. Laps will vary in direction, there will be 2-minutes recovery at the end of each lap.
Cool Down for both groups
At end of the last timed lap for each group, the group does one easy (untimed) lap. Then a steady, warm-down run back to the Clubhouse.