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	Location
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