Over 12 weeks we will introduce you to different types of runs that you can add to your training to help improve your running.

Who is this for?

This is suitable for runners who can comfortably run for up to an hour, at any pace. Runners must be injury free as these sessions will involve intensive running that could aggravate any injury further.

What will runners get out of the sessions?

Sessions should help improve your speed and endurance. This in turn will reflect on your parkrun and race times.  Although please be aware, you will get out of it what you put in to it. So come along to the sessions prepared to work hard.

What will it involve?

Sessions will include different kinds of speed training including hill efforts, meet and retreat, Kenyan Hills, pyramids and Beat the Bell.

Who will the sessions be led by?

Friendly, encouraging and qualified run leaders and coaches.

Do I need to commit to every week?

To get maximum benefit out of the programme we would recommend coming every week.  However some people may want to just come along for sessions that are new to them or they would like to try.

What do I need to bring?

Bring some water to drink, you will need it.

How do I take part?

Simply turn up to the Tuesday Riverside run as normal (meet 6:50pm for a 7pm start). In the case of very large groups, we may split the group into smaller groups for safety and use .

When and where will the sessions take place?

We will be meeting at the Riverside Building every Tuesday with the normal Tuesday Club Run for a 7pm start. The sessions will take place at various locations in Worcester, incorporating roughly a mile warm up there (and cool down back). They will be held at well-lit areas, generally away from main roads to reduce disruption from traffic and increase safety.

Timetable

Programme Timetable

  • Session 1 (02.01.18) – Hill Sprints
  • Session 2 (09.01.18) – Meet and Retreat
  • Session 3 (16.01.18) – Shorter Intervals
  • Session 4 (23.01.18) – Kenyan Hills
  • Session 5 (30.01.18) – Longer Intervals
  • Session 6 (06.02.18) – Beat the Bell
  • Session 7 (13.02.18) – Hill Sprints
  • Session 8 (20.02.18) – Meet and Retreat
  • Session 9 (27.02.18) – Shorter Intervals
  • Session 10 (06.03.18) – Kenyan Hills
  • Session 11 (13.03.18) – Longer Intervals
  • Session 12 (20.03.18) – Beat the Bell

Note: These may be subject to change based on leader availability, weather etc.

About the Sessions

More information coming soon

Hill Sprints

Structure of Session: Coming soon
Benefit: Coming soon

Meet and Retreat

Structure of Session: Coming soon
Benefit: Coming soon

Shorter Intervals

Structure of Session: Coming soon
Benefit: Coming soon

Kenyan Hills

Structure of Session: Coming soon
Benefit: Coming soon

Longer Intervals

Structure of Session: Coming soon
Benefit: Coming soon

Beat the Bell

Structure of Session: Coming soon
Benefit: Coming soon