WRR Summer (May to September) 2019 Tuesday evening running

These sessions try to cater for runners of ALL abilities and varying speeds, it is not elitist!

For less experienced or slower runners most of the sessions can be made shorter in time, numbers of repetitions or distance, as required.

With the exception of the “Narrow Hill – New Yatt Rd – Bridleway – Foxburrow Ln – Milking Ln – New Mill – Gas Bottle Hill” session, each repetition is repeated along the same route.  Some will be a loop, such that the start and finish of each distance is the same point. Others will return to the start after every other repetition.

However, as the saying goes, “no gain without pain”. So do try to make an effort!

Note :  there may be changes for the Club pairs handicap and Eynsham Challenge which would override the effort session.

 

Date		Session	Number	Location
April	23	Indian Trail	Indian Trail Running – 2 min recovery.  3 x 1 mile per lap	Duckington Lake
	30		Bluebell Run	Leisure Centre / Oxford Hill Traffic Lights
May	7	Cogges Hills	8 hard UP, recover DOWN 4 fast DOWN, recover UP	Concrete farm rd off Stanton Harcourt Rd/Tar Rd
	14		Narrow Hill – New Yatt Rd – Bridleway – Foxburrow Ln – Milking Ln – New Mill – Gas Bottle Hill
	21	KM Efforts	1 km “catch up” efforts	Track between Stanton Harcourt Rd & Ducklington
	28	Crawley Hills	~200m up 40s/30s/20s/10s rest	Crawley
June	4	Indian Trail	Indian Trail Running – 3 laps (1 mile) 2 min recovery between laps	Ducklington Lake
	11		5 (or 3) off 300m 4 off 400m 2 off ~ 800m pairs 3 (or 1) off 300m	Higher Cogges
	18	Cogges Hills	8 hard UP, recover DOWN 4 fast DOWN, recover UP	Concrete farm rd off Stanton Harcourt Rd/Tar Rd
	25		TBC	West Witney
July	2	KM Efforts	1 km “catch up” efforts	Track between Stanton Harcourt Rd & Ducklington
	9	Crawley Hills	10 off (40 sec up & 50 sec down)	Crawley
	16		5 (or 3) off 300m 4 off 400m 2 off ~ 800m pairs 3 (or 1) off 300m	Higher Cogges
	23	Indian Trail	Indian Trail Running – 3 laps (1 mile) 2 min recovery between laps	Ducklington Lake
	30	Cogges Hills	8 hard UP, recover DOWN 4 fast DOWN, recover UP	Concrete farm rd off Stanton Harcourt Rd/Tar Rd
August	6		Narrow Hill – New Yatt Rd – Bridleway – Foxburrow Ln – Milking Ln – New Mill – Gas Bottle Hill
	13	KM Efforts	1 km “catch up” efforts	Track between Stanton Harcourt Rd & Ducklington
	20	Crawley Hills	~200m up 40s/30s/20s/10s rest	Crawley
	27		5 (or 3) off 300m 4 off 400m 2 off ~ 800m pairs 3 (or 1) off 300m	Higher Cogges
September	3	Indian Trail	Indian Trail Running – 3 laps (1 mile) 2 min recovery between laps	Ducklington Lake
	10	Cogges Hills	8 hard UP, recover DOWN 4 fast DOWN, recover UP	Concrete farm rd off Stanton Harcourt Rd/Tar Rd
	17		TBC	West Witney