WRR Winter (January to April) 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 “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!
|Date||Session||Number||Total distance of effort||
|January||8||400 m||12 off (1 every 2½ min)||4800 m||Avenue Two|
|15||800 m||6 off (1 every 5 min or 2min recovery)||4800 m||Valence Crescent|
|22||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|29||1200 m||4 off (2 min recovery)||4800 m||Manor Road Cogges|
|February||5||1 mile||4 off (2½ min recovery)||4 miles||NY Rd/Early Rd|
|12||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|19||600 m||8 off (1 every 4 min)||4800 m||Jubilee Way|
|26||1000 m||5 off (1 every 6 min)||5000 m||Madley Park|
|March||5||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|12||1200 m||5 off (2 min recovery)||6000 m||Manor Road Cogges|
|19||1 mile||4 off (2½ min recovery)||4 miles||Madley Park Rd|
|26||Hills||10+ hills of Witney||~ 5.5 miles||Witney|
|2||1000 m||5 off (1 every 6 min)||5000 m||Madley Park|
|April||9||1200 m||5 off (2 min recovery)||6000 m||Manor Road Cogges|
|16||Hills||10 off 40s up & 55s down||~ 2000 m||CRAWLEY (hopefully)|
|23||TBA – Summer route|
|30||TBA – Summer route|