For all sessions meet at the Windrush Sports Centre at 7pm. You are also welcome of course, to meet at that evening’s venue. Be warned that in adverse weather conditions the session may change! If in doubt, check with Graham.
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 “10 hills of Witney” 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, for example 1200 m at Cogges. Others will return to the start after every other repetition, for example 400m at Avenue Two.
However, as the saying goes, “no gain without pain”. So do try to make an effort!
|2||400 m||12 off (1 every 2½ min)||4800 m||Avenue Two|
|9||800/200 m||2 x 800
4 x 200
2 x 800
|4000 m||Vanner Road &
|16||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|23||600 m||8 off (1 every 4 min)||4800 m||Jubilee Way|
|30||800 m||6 off (2 min recovery)||4800 m||Vanner Road &
|6||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|13||1000 m||5 off (1 every 6 min)||5000 m||Madley Park|
|20||Fartlek||Lamposts||~ 4 miles||Jubilee Way|
|27||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|6||1200 m||5 off (2 min recovery)||6000 m||Manor Road Cogges|
|13||1 mile||4 off (2½ min recovery)||4 miles||New Yatt/Early Road|
|20||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|3||1 mile||4 off TBA||4 miles|
|10||Hills||10 off 40s up & 55s down||~ 2000 m||CRAWLEY (hopefully)|