6 x 3 minute efforts, 2 minutes active jog recovery.6 x 90 seconds with one minute recovery.
For faster people, 2 sets of (1500m with 300m jog clockwise recovery and 700m effort) and 300m jog clockwise between sets. For slower people 2 sets of (1300m with 200 jog clockwise recovery 600m) and 300m jog between sets, or 2 sets of (1200m with 100m jog clockwise recovery, 500m effort) and 200m jog up & down straight recovery between sets, or 2 sets of (1100 with jog up & down straight recovery & 400m effort) & 300m jog clockwise between sets. Plus 800m for anyone left standing!
A there and back session to the whistle, stop where you are after first one turn round and run the other way. 2 X 90 secs with 90 secs recovery, 2 X 3mins with 2 mins recovery, 5 mins with jog back to start recovery, 2 X 3mins with 2 mins recovery, 2 X 90 secs with 90 secs recovery
A steady pace 5-6 mile (7-9km) run so everyone can train together. It involves a social jog, some drills, main event which is a steady run for (40-50 mins) and warm down. We run either on the Bristol-Bath Cycle Path and routes nearby, Barton Fields, Eastville, Oldbury Court, Frome Valley and St George’s Park for a varied experience and mixed terrain. Please note it is a ‘challenge me’ session and suitable for those that can run at a steady 4-6 min/km pace. No fee due, but please sign in to record attendance (write ‘Road’ for payment due).
Out and back on the grass 4 x 2 minutes, 2 x 4 minutes, 4 x 2minutes – recoveries 1 minute and 2 minutes.
It’s a session of 3 sets of (1K 300 jog, 500m) with 200m jog between sets, for slightly slower people 3 X (900m jog up & down straight 450m) with 300 jog recovery between sets, or 3 x (800m with jog up & down straight 400m) with 200m jog up & down straight recovery between efforts or3 X (700m effort, 100m jog 300m effort) with 300m jog clockwise recovery between sets. Plus 1K for anyone left standing!
Six sets of 500/300 on the cricket field with jog back recoveries to start in top corner by the gate (on the longer rep stop on whistle after 1 minute 40 seconds).
For faster people up to 4 sets of (1200m jog 100m 300m effort) with lap cutting across aprons jog between sets. For slower people up to 4 sets of (1100m jog 150m 250m effort) with 300m jog clockwise between sets. Or up to 4 sets of (1K jog across in field 200m) 200m jog between sets. Or up to 4 sets of (900m jog across field 200m) 100m jog clockwise between sets.
It’s a mixed grill of, for faster people 2 sets of (1600m with400 jog recovery, 800m jog up & down straight recovery, 400m effort) 400m jog recovery between sets. For slower people 2 sets of (1400 with 100m jog recovery, 700, 100m jog 300m effort) 200m jog recovery between sets or 2 sets of (1200 with 200m jog recovery, 600m 200m jog recovery, 200m) 200m jog up & down straight between sets or two sets of (1100m with 200m jog recovery, 600m with 200m jog recovery 200m) 100 jog recovery between sets).
2 x 4k split tempo runs with 3 minutes recovery in between (2k out and 2k back along the Portway). Five minute jog. 8 x 30 second strides out and back on the whistle 30 seconds recovery between each stride.