Tuesday Sessions

WRR Summer (April to September) 2017 Tuesday evening running.

For all sessions meet at the Windrush Sports Centre from about 7pm ready to start at 7.10pm or a few minutes later at the venue.

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.  Equally faster runners may increase to effort!

Summer2017

Date		Session	Location	Details
April	11	Hills	CRAWLEY	10 off (40 sec up & 55 sec down)
	18		Ducklington Lake	Indian Trail running 3 x 1 lap with 2 min recovery
	25	OMC	Jubilee Way	One Mile Challenge
May	2*	Hills	CRAWLEY	Start~200m up: Jog down, fast up 40s/30s/20s/10s rest: Repeat
	9		“Gas Bottle Hill” & New Mill	Hills x 6 and Sprints (speed bumps)
	16	Cup Event	Ducklington Lake	Club 5km Pairs Handicap
	23	Hills	CRAWLEY	10 off (40 sec up & 55 sec down)
	30		Ducklington Lake	Indian Trail running 3 x 1 lap with 2 min recovery
June	6*		Higher Cogges	5 (or 3) x 300m:     4 x 400m 2 off ~ 800m pairs:   3 (or 1) x 300m
	13	Hills	CRAWLEY	Start~200m up: Jog down, fast up 40s/30s/20s/10s rest: Repeat
	20		“Gas Bottle Hill” & New Mill	Hills x 6 and Sprints (speed bumps)
	27	OMC	Jubilee Way	One Mile Challenge
July	4	Hills	CRAWLEY	10 off (40 sec up & 52 sec down)
	11		Ducklington Lake	Indian Trail running 3 x 1 lap with 2 min recovery
	18		“Gas Bottle Hill” & New Mill	Hills x 6 and Sprints (speed bumps)
	25	Hills	CRAWLEY	Start~200m up: Jog down, fast up 40s/30s/20s/10s rest: Repeat
August	1		Higher Cogges	5 (or 3) x 300m:     4 x 400m 2 off ~ 800m pairs:   3 (or 1) x 300m
	8	Off road/XC	Witney	Narrow Hill – New Yatt Rd – Farm – Milking Lane – New Mill – Hill
	15	Hills	CRAWLEY	10 off (40 sec up & 50 sec down)
	22		Higher Cogges	5 (or 3) x 300m:     4 x 400m 2 off ~ 800m pairs:   3 (or 1) x 300m
	29	Off road/XC	Witney	Narrow Hill – New Yatt Rd – Farm – Milking Lane – New Mill – Hill
Sept.	5	Hills	CRAWLEY	Start~200m up: Jog down, fast up 40s/30s/20s/10s rest: Repeat
	12		Higher Cogges	5 (or 3) x 300m:     4 x 400m 2 off ~ 800m pairs:   3 (or 1) x 300m
	19	Sprints	The Leys
	26	OMC	Jubilee Way	One Mile Challenge

May 2^nd            Silverstone 10km – League Race

June 6^th            Banbury 5m – League race