Track see Phil Nichol’s session

Timperley Track: (joint session with Mansel’s group)
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
4 x 60secs effort with 60secs recovery, 8 x 90secs effort with 75secs recovery, 4 x 60secs effort with 60secs recovery

Stamford Park, meet at park car park on Stamford Park Road 7:15
3 to 5 x 2k with 2min recovery (number dependant on target race distance)

Grass- 2x 1000m, 8x 500m, 90sec rec

Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
2 x 3mins with 90secs rest, 2½ mins recovery jog, 4 x 90secs with 75secs recovery, 2½ mins recovery jog, 8mins tempo, 2½ mins recovery jog, 4 x 60secs effort with 45secs recovery

Delaheyes Road Hill meet at traffic lights at bottom hill 7:15
10 x hill reps jog down recovery

Timperley Track 7:15 pm start:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
2 x 40sec effort 30sec recovery, 2 x 60sec effort 50sec recovery, 2 x 90 sec effort 75sec recovery, 2 x 2mins effort 1mins 45secs recovery, 1 x 3mins effort 2mins recovery, 2 x 2mins effort 1mins 45secs recovery, 2 x 90 sec effort 75sec recovery, 2 x 60sec effort 50sec recovery, 2 x 40sec effort 30sec recovery

Track- 10x400m, 90 sec rec