Javelin / Shot Put

Timperley Track:
4 x 90secs with 75secs recovery, 3mins recovery jog, 4 x 60secs with 60secs recovery, 3mins recovery jog, 6mins tempo, 3mins recovery jog, 4 x 60secs with 60secs recovery
(800/1500m runners miss out 6min effort)

5 sets of 1x 700m,90sec rec followed by 1x 300m, 3min jog rec between sets.

John Leigh Park (2 sessions both taking place)
2 sets of 5 x 30sec hill reps jog down recovery, jog lap between sets
or
5 to 8 x 4mins hilly effort 2mins jog recovery (choose relevant to target races)

Trafford open Grand Prix (U17 to Seniors 800m to 3000m) track meet- First race 3000m starts 6:30pm
or
Timperley Track 7:15 pm start: (joint session with Mansel’s group)
4 sets of 3 x 90secs effort 60 secs recovery, 3mins rest between sets
(800/1500m runners or those doing the sale sizzler first two efforts in each set)

Joint session with Phil’s group: 4 sets of 3 x 90secs effort 60 secs recovery, 3mins rest between sets
(800/1500m runners or those doing the sale sizzler first two efforts in each set)

Long Jump

Cruise Intervals at Playing Fields at bottom Salisbury Rd off A56 Altrincham
3 to 5 x 2 lap 2mins recovery (number dependant on target race distance)

Hurdles

U17 & U20 will compete as Seniors

High Jump

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

Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets
(800/1500m runners miss set 3)