Serious Stuff Thursdays

SST is a weekly session (additional to the Tuesday social club run) designed specifically for those who want to improve their running. We're open to ALL club runners who want to get faster and fitter; the sessions are designed so that no-one gets left behind and everyone improves, relative to their current fitness level.

Training is based on repeated hard efforts set at specific time or distance intervals; interval training.

Sessions are usually about an hour (not including pub "debrief"!), start at 18:30 and run as follows:
1. Thorough warm up.
2. Interval session.
3. Cool down.
4. Pub "debrief". Optional but encouraged. :0)

Date Session Location Details
21st Jun Holme Wood (Loweswater) long hill reps + Kirkstile "debrief"

Warm up along lake
5 minute medium incline rep up through the woods
4 minute return to start recovery
Repeat x 4
Chilled return back along the lake

28th Jun Back o' Sale short hill reps + Pheasant "debrief"

Warm up round the base of Sale
1 minute hard steep rep
2 minutes recovery
Repeat x 10
Chilled return to cars

5th Jul Whin Ben pyramids + Wheatsheaf "debrief"

Warm up to Gasgale bridge + slow couple of minutes walk up Whiteside, then return to bridge

Hard steep incline reps:
1 x 20 seconds
1 x 30 seconds
1 x 40 seconds
1 x 50 seconds
2 x 60 seconds
1 x 50 seconds
1 x 40 seconds
1 x 30 seconds
1 x 20 seconds

Chilled return to cars

19th Jul T'other Back o' Sale long hill reps + Pheasant "debrief"

Warm up round the base of Sale
5 minute medium gradient efforts
Repeat x 4
Easy jog back to cars