Keswick Athletic Club

Main Training Sessions
2018-12-25 18:00 - 19:00 (Europe/London)
No organised session today. For those looking for a Christmas day social run, there is a parkrun in Keswick, from the usual place, at 09:00.

Main Training Sessions
2018-12-20 18:00 - 19:00
Thu 20 Dec
Last training session before Christmas…by popular request, a headtorch run up Spooney Green Lane and Jenkin Hill, probably in 90 sec hill efforts off jog back/regroup recoveries. Festive fancy dress welcomed.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Please bring headtorch and appropriate kit (jacket/hat/gloves depending on weather) for Jenkin Hill.

Main Training Sessions
2018-12-18 18:00 - 19:00
Tue 18 Dec
‘Christmas Social’ session:
A fancy (or festive themed) dress run round the proposed new route for ‘Round the Houses’ race as from next year. This new route is 4.2 miles, starting and finishing at the Moot Hall.
Meet at the Moot Hall from 6pm for 6:15 start.
Followed by a social gathering in the George.

Main Training Sessions
2018-12-13 18:00 - 19:00
Thu 13 Dec
Option 1 and Option 2 together.
1, 2, 3, 4, 5, 4, 3, 2, 1 min reps. Varying recovery.
Full town loop. HiViz tops.
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.
These sessions have been planned using the principle of periodisation. To understand how the training sessions in the current ‘training block’ fit into the greater scheme of the season, have a read of the overview and training philosophy HERE.

Main Training Sessions
2018-12-11 18:00 - 19:00
Tue 11 Dec
Option 1
[2 mins x 4, 3 mins x 3, 2 mins x 4] all with 1:1 recovery.
Full town loop. HiViz tops.

Option 2
Alternating 1km reps and 30 sec uphill reps.
Lakeland Park and Manor Brow. HiViz tops.
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
2018-12-06 18:00 - 19:00
Thu 6 Dec
Option 1 and Option 2 together.
3 mins reps x 8 with 3 mins recovery.
Full town loop. HiViz tops.
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
2018-12-04 18:00 - 19:00
Tue 4 Dec
Option 1
[1, 2, 3 min reps] x 4 with 1:1 recovery.
Lakeland Park and Springs Road. HiViz tops.

Option 2
[5, 2, 2 min reps] x 3 with 2 mins recovery.
Short town loop. HiViz tops.
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
2018-11-29 18:00 - 19:00
Thursday 29 November
Option 1 and 2 working together
Parlauf reps. Lakeland Park. HiViz tops.
Reps between 400 and 600m, working in pairs. 2 mins recovery.
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
2018-11-27 18:00 - 19:00
Tuesday 27 November
Option 1
Mixed speed. Small road loop round town. HiViz tops.
Variations of 7 min and 2 min reps.
Option 2
Pyramid reps. Full road loop round town. HiViz tops.
1, 2, 3, 4, 4, 3, 2, 1 min reps with 2 mins recovery.
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
2018-11-22 18:00 - 19:00
Thursday 22 November
Option 1 and 2 working together
Top end speed. Springs Road and Rogerfield. HiViz tops.
500m reps. Variations of early hill and late hill in each rep.
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
2018-11-20 18:00 - 19:00
Tuesday 20 November
Option 1
Mixed speed. Springs Road and Rogerfield. HiViz tops and HEAD TORCHES.
Reps between 900m and 1500m
Option 2
Acceleration reps. Penrith Road from war memorial. HiViz tops.
[2 mins hard straight to 1 min max] x 6. 3 mins recovery.
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
2018-11-15 18:00 - 19:00
Thursday 15 November
Option 1 and 2 working together
Up and down reps. Penrith Road and Chestnut Hill. HiVz tops.
Variations of 2 min uphill first and 2 min downhill first 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
2018-11-13 18:00 - 19:00
Tuesday 13 November
Option 1
Mixed speed. Short town road loop. HiViz tops.
6, 4 and 2 min reps.
Option 2
Top end speed. Lakeland Park. HiViz tops.
2 mins x 3, 3 mins x 3, 2 mins x 3.
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
2018-11-08 18:00 - 19:00
Thursday 8 November
Option 1 and 2 working together
Mixed reps. Springs Road. HiVz tops and HEAD TORCHES.
Variations of short up hill reps, gentle uphill reps and gentle downhill 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
2018-10-30 18:00 - 19:00
Option 1
HEADTORCHES! Grass in Fitz Park.
Fell running style power hike into max effort off top of hill.
Approx 1 min reps, plus recovery for 25 mins.
Option 2
Downhill reps from The Hawthorns. Road, HiViz tops.
1 min downhill plus jog back recovery for 25 minutes.
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.

Winter Core Classes with Will
2018-10-29 18:00 - 19:00 | Crosthwaite Parish Rooms, Main Street, Keswick, CA12 5QG, United Kingdom
Core training will begin on Monday 29th October at Crosthwaite Rooms (next to the co-op in Keswick).
Cost £3.50 a session payable on the night.
Please bring a yoga mat or similar.
Sessions will be lead by Will (fitness coach) when available and members of the group when not.
All welcome!

Main Training Sessions
2018-10-25 18:00 - 19:00
Option 1 and 2 working together.
Road loop round town. HiViz tops.
Negative split speed endurance.
3 options: 20 mins effort, 30 min effort or 40 min effort.
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
2018-10-23 18:00 - 19:00
Option 1
Racing “over the brow”, Chestnut Hill and Manor Brow. HiViz tops.
Uphill reps plus 20 secs racing over the brow x 6.
Option 2
Hard and max reps.
Short road loop round town. HiViz tops.
1 min hard + 1 min max (2 min rep) x 8.
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
2018-10-18 18:00 - 19:00
Option 1 and 2 working together.
Lakeland Park road, HiViz tops.
30 mins of 1 min reps with recovery.
3 options for each rep. Up, flat and over brow.
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
2018-10-16 18:00 - 19:00
Option 1
Road from County Corner. HiViz tops.
Long and short reps, 1 min to 6 min.
Option 2
Top end speed relay reps.
Road on Church Lane. HiViz tops.
10 x 400m.
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
2018-10-11 18:00 - 19:00
Option 1 and Option 2
Short parlauf reps, road, Fitz Park.
Both groups working together but with options available.
Reps between 300m and 700m.
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
2018-10-09 18:00 - 19:00
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.

Main Training Sessions
2018-10-04 18:00 - 19:00
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
2018-10-02 18:00 - 19:00
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
2018-09-27 18:00 - 19:00
Thursday 27 September
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
2018-09-25 18:00 - 19:00
Tuesday 25 September
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
2018-09-20 18:00 - 19:00
Thursday 20 September
Option 1 Speed endurance. Attacking a short hill.
Fitz Park, grass.
Option 2 Short “Parlauf” reps.
Cockshot 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
2018-09-18 18:00 - 19:00
Tuesday 18 September
Option 1 Speed endurance. Variations of 3 and 6 min reps.
Cockshot Woods, muddy trails.
Option 2 Short hill reps, up and down.
Crow 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
2018-09-13 18:00 - 19:00
Option 1 Speed endurance. Maintaining pace on changing gradient. 7 to 11 minutes reps.
Latrigg carpark, trail.
Option 2 Speed endurance. Varying uphill and downhill reps. Approx. 3 to 5 min reps.
Latrigg carpark, trail.
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
2018-09-11 18:00 - 19:00
Option 1 Speed endurance. Progressive shuttle reps, 4 to 10 mins.
Old railway, trail.
Option 2 Top end speed. 30 secs to 2 min reps.
Old railway, trail.
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.
