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 2nd            Silverstone 10km – League Race

June 6th            Banbury 5m – League race