Joint session with Phil’s group

5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets

Timperley Track: (Drills at 7:00pm for those that wish)
Joint session with Mansel’s group
Track: 5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets

John Leigh Park: meet at circular flower bed at bottom of hill 7:15pm
3 x Hill Reps followed by, 3min efforts 90 secs recovery (number dependant on target race distance)

5 sets of !x700m, 90sec rec, 1x300m. 2.5 mins jog between sets

Timperley Track: (Drills at 7:00pm for those that wish)
Road and Track session 7:15pm start
1.5-mile road tempo, 4 x 3mins with 90secs rest, 1.5-mile road tempo.

Salisbury Fields: meet at gated entrance to football pitches 7:15pm
1k efforts with 60secs recovery (No of efforts depends on your own race targets)

4sets of 3x 400m, 75sec rec, 3mins jog between sets

Timperley Track: (Drills at 7:00pm for those that wish)
Track: 3 x 2mins with 90secs recovery, 2mins recovery jog, 4 x 90secs with 75secs recovery, 2mins recovery jog, 8mins tempo, 2mins recovery jog, 4 x 60secs effort with 60secs recovery

John Leigh Park: meet at circular flower bed at bottom of hill 7:15pm
2 x Hill Reps followed by, 5min efforts 2mins recovery (number dependant on target race distance)

Session in John Leigh Park

4 sets of 30sec hill rep, 90sec sustained effort, 30sec hill rep, 3.5 min effort, 2mins between efforts, 4mins between sets

Timperley Track: (Drills at 7:00pm for those that wish)
Track Session 7:15pm start
2 x 2mins effort with 90secs recovery, 2 x 3mins effort with 90 secs recovery, 1 x 4mins effort with 90 secs recovery, 2 x 3mins effort with 90 secs recovery, 2 x 2mins effort with 90secs recovery

John Leigh Park: meet at circular flower bed at bottom of hill 7:15pm
3 x Hill Reps followed by, 3min efforts 90 secs recovery (number dependant on target race distance)