Training programme

Tuesday evenings starting from either Town Gate or at Marlborough School Track at 6:30 pm**

** sessions 3 & 4 are held at the track from May to September

Session 1 (every 4 weeks):

Lake repetitions: 4 x 1700m sprints with jog recovery.

Session 2 (every 4 weeks):

Hill repetitions: 30 minute session in total. 12 minutes with 5-minute rest/12 minutes with 5-minute rest/6 minutes to finish.

Session 3 (every 4 weeks):

Pyramid session: 200m, 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m, 200m sprints with rests.

Session 4 (every 4 weeks):

Timed sprints: for 24/30 minutes with rests.Typically:- 8 x 3-minutes with 90 seconds rests or 14 x 2-minutes with 60 seconds rests

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Thursday evenings starting from Town Gate at 6:30 pm

Spring/Summer – Late March to early October:

45/50 minute multi-terrain run at easy pace.

Autumn/Winter – Early October to late March:

40/45 minute circuit of Blenheim Park (approx 5 miles).

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Sessions are run by James Bolton (01865 374092) and/or Mike Shipway (01993 812204)

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For further information on any aspect of Woodstock Harriers contact Mike Shipway.