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  • Main Training Sessions

    Option 1             Speed endurance. Progressive uphill reps, 5 to 11 mins.

                                 Uphill from end of Springs Road, trails.

    Option 2             Hill fartlek.

                                 Castlehead Woods, muddy trails.

    Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.

  • Main Training Sessions

    Option 1             Speed endurance. Attacking a hill.

                                 Castlehead Woods, muddy trails.

    Option 2             Speed endurance. Attacking a short hill.

                                 Fitz Park, grass.

    Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.

  • Main Training Sessions

    Option 1 Road in Fitz Park

    Race surge reps.

    4 x 5 min reps with 1 min surge in each.

    Option 2 Road loop round town. Hi-Viz tops.

    Pyramid session. 1 to 4 min reps.

    Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.

  • Main Training Sessions

    Option 1 Road loop at Goosewell Farm. Hi-Viz tops.

    6 x 1km reps with uphill finish.

    Option 2 Road at Manor Brow. Hi-Viz tops.

    Down and up reps. 8 x 2 mins.

    Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.

  • Main Training Sessions

    Option 1

    Speed endurance with uphill finish.

    Lakeland Park, road shoes, HiViz tops.

    5 x 1km reps.

    Handicapped start.

    Option 2

    Progressive reps. Mix of speed and speed endurance.

    Road or grass, Fitz Park.

    100m, 200m 300m………800m, 900m, 1000m.

    Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.