Week Starting 20th January

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Tuesday, warmed up and ready to go 6:50 pm, Aldersley Stadium Track

  • Session: 
  • 5 min tempo / strides / 6 x 800m off 75 secs rest at 5k pace.
    • Note for marathon runners: You can do 8 reps but at a slightly slower pace than usual. Keep it controlled and mindful of the days ahead.

Thursday (Optional)

  • You’re welcome to do your own session, but if you follow this, ensure it’s continuous with no elapsed time:
    • 15 mins easy warm-up.
    • 10 mins out (preferably on a flat surface) at ~75% effort.
    • The goal: Turn back at the 10-minute mark and return in less than 10 minutes.
    • 10–15 mins cool-down.
    • NO STOPPING!

Saturday, 9:30 am, Aldersley Stadium (Spikes on!)

  • Cross-Country Session:
    • Warm up thoroughly.
    • 4 mins tempo followed by 12 x 400m approx off 75 secs recovery. This will include hills—both up and down.
    • Afterward, we’ll do additional work on the short, sharp climb off the field onto the old railway track.

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