Training

1, LEIGH STATION AND BACK 8.25 MILES SHORTER ROUTE POSSIBLE BY USING RAILWAY CROSSING, ABOUT HALF WAY TO LEIGH 5-6 MILES 2, BOBBY’S RUN

1, GOVNOR SET from 3 way sign post (1st junction on gravel pathin Downs) 2, HILL REPS – horse shoe gravel path (Downs) 1.5 miles warm up / 6-8 200M/300M efforts, jog recovery / 1.5 [...]

1, HARP RUN ROUTE 4.2 mile loop https://www.strava.com/routes/19177642 or longer 7.2 route https://www.strava.com/routes/19197920 Please car share! Meet 7.00pm parking by Westcliff Rugby Club SS2 6UN

1, 1 MIN EFFORTS WITH DIMINISHING RECOVERIES Lower gravel path just after house in Downs 2, HILL EFFORTS 30/60/90/120 sec with double time jog recoveries (2 sets) Near zig-zag hill on Downs 3, JAMES’S SESSION [...]

1, ST MARY’S CHURCH 10K RUN ROUTE CROSS RICHMOND PLAYING FIELDS/WOODHAM PARK DR/PHILMEAD RD/ LOTEN RD/ WATLINGTON ROAD/ UPLANDS ROAD/ WAVERTREE RD/ HIGH RD/CLIFTON AVE/ KENTS HILL RD/ BOWERS RD/ JARVIS RD/ THUNDERSLEY PARK ROAD [...]

1, W SET across bottom of Down’s 2, COMBINED SESSION with Youth Group 3, JAMES’S SESSION – TRACK 2000 1600 1200 (400) 1K/8/6/4/5 x 200 (200) 4, FARTLEK SESSION - 2x(60/90/120/90/60s) with 1/2 jog rec [...]