Seniors Monday / Tuesday Interval Sessions

Seniors Monday / Tuesday Interval Sessions

Why? Interval sessions are for runners of all abilities who have some racing experience and want to improve their times.

Who? Specific interval sessions will help the runner target the individual aspects of their running that will bring improvements that ‘steady’ running cannot alone.

What? The two main interval areas distance runners need to work on are VO2 max and Lactate Threshold (also called Tempo). VO2 is the limiting factor in races of 10k and below, Lactate Threshold determines how fast you can run 10 miles and above..


INTERVAL Run Leaders

Ross Blackburn

Ross Blackburn

Hadrian Knight

Hadrian Knight

Paul Brown

Paul Brown









Ross has been running over 13 years, and has been a member of Rothwell Harriers since 2012. Ross started out as a track runner competing at 800m / 1500m distances eventually moving up to 3000m and road running at a later date. Main Running Highlight: Selection for West Yorkshire County Squad at the National XC Championships. Ross mostly competes on the road and X-Country races now and is here to help everyone achieve their goals & targets on all training nights.

Hadrian is an experienced runner and competes in many off road challenges including the three peaks, ultra marathons and running the whole of the Leeds Country Way.

Paul is an excellent all round runner. Whether it’s Peco XC, 5k, 10k, Half Marathon etc….. Paul always clocks up a fast time in each of these events.

Monday sessions

Starting September, on the 2nd Monday of each month we will be hosting a track session at John Charles Centre for Sport from 6pm prompt.  The sessions have been approved by one of our senior coaches and are intended to develop your speed and endurance for all running distances, the track is a great place to train and of course no-one gets left behind.  These sessions will also help you gain confidence on running on the track and possibly enter track events in the spring and summer months.

Tuesday sessions

The Tuesday night Interval Session is always very popular with members. These are designed to help runners of ALL abilities to improve on their speed and general fitness.  When the track session is held on the Monday, we won’t hold a Tuesday night Interval Session.

Don’t fear, you don’t need to be of Usain Bolt or Haile Gebrselassie speed in order to come to this session. The way the session works is that you run at a speed you are comfortable with and work from there. All you need is desire and hard-work and you will become faster over all race distances.

Ross likes to mix up the programme every week so you can work on different areas of speed/speed endurance. Sometimes we do the hill sessions, lap sessions, intervals and lactate sessions. See the current programme below to see what is coming up over the next few months.

If you have any questions regarding these sessions, need help planning your training, you want help targeting a specific race or a specific training plan outlining (Ross) then please do not hesitate in contacting Ross, Hadrian or one of our coaches.

‘If anyone would like some advice on Pace please speak to Ross or any of our Run Leaders’


Mon 6th Aug: Track Session- 5 x 400m with 90secs recovery

Tues 7th Aug: York Race Best 5K Week: Diminishing 60 – 6 x 60secs x3 sets (Set 1- 45secs recovery) (Set 2- 35secs recovery) (Set 3- 25secs recovery)

Tues 14th Aug: York Millennium Bridge 5k race or 6 x 4mins with 90secs recovery

Tues 21st Aug: 18 Min Valley- 3mins, 2mins, 4 x 1mins, (1 min recovery between efforts) ,2min Recovery, 4 x1mins, 2mins, 3mins (1 min recovery between efforts)

Tues 28th Aug: LCW Week: 3, 4 or 5mile Tempo Run


Tues 4th Sept: Vale of York Half Week: Session of Two Halves- 3 x 3mins- 60secs recovery between efforts, 2min recovery, followed by 9 x 1min efforts with 45secs recovery

Mon 10th Sept: Leeds Golden Mile Week – Track Session at JCCS – 8 x 200m (200m jog recovery) 6pm start

Tues 18th Sept: Kirkstall 7 Week: 10 x 2min Hill Reps, 2 min 30 recovery to bottom

Tues 25th Sept: Pontefract Half Week: 100secs – 50secs recovery, 80secs – 40secs recovery, 60secs – 30secs recovery, 40secs – 20sec recovery, 60secs – 30secs recovery, 80secs – 40secs recovery, 100secs – 50secs recovery (x2 sets with 3mins between sets)


Tues 2nd Oct: Enduro Session: 40mins alternating 2mins @ Marathon Pace, 2mins @ 5k pace

Mon 8th Oct: Yorkshire Marathon Week: Track Session at JCCS – 6 x 800m (90 secs recovery) 6pm start

Tues 16th Oct: Scarborough 10k Week: 16 x 1min with 45secs recovery

Tues 23rd Oct: The 90’s @ 5 : 8 x 90secs @ 5k pace with 90 secs recovery

Tues 30th Oct: Leeds Abbey Dash 10k Week: 10 x 90 secs with 50 secs recovery


“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”

Arthur Ashe

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.”

Vince T. Lombardi

“You, me, or nobody is gonna hit as hard as life, but it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That’s how winning is done.”

Rocky Balboa