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..
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.
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.
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’
9th May: 10 x 3mins, 1min recovery- (10k race pace) Leeds Half Week
16th May: 2 x 10min Lactate Efforts, 2min recovery- (10mile race pace)- Askern 10k Week- anyone racing Askern 10k easy session
23rd May: 6 x 5min efforts, 2min recovery- (10k-10mile race pace)- Liverpool Half Week- anyone racing Liverpool, HM Race Pace
30th May: 15 x 1min sprints, 45 sec recovery
6th June: 2 x 12min Lock Keepers Time Trial, 5min recovery between trials- (Your Own Pace)
13th June: Park Lane Lap Session- 2laps, 3laps, 1lap, 2laps- 1min recovery between efforts- (Between 10k -10mile pace)
20th June: 15 x 45sec stride efforts, 30 sec recovery- Handicap Warm Up
27th June: 8 x 4min efforts, 90 sec recovery- 10mile pace
4th July- 5k Canal Run- No Session
11th July: 10 x 2min Hill Reps, 2min 30 recovery to bottom- 10k pace
18th July: 12 x 90 sec sprints, 45sec recovery- Nostell Priory 10k Week
25thth July- 3 x 10min Hill Reps, 2 min recovery between efforts- 10k pace
1st Aug: Enduro Session- 40minutes alternating 2mins @ 5k pace, 2mins @ marathon pace
8th Aug: 15 x 45sec sprints, 30 sec recovery- 5k pace
15th Aug: 10 x 2min Hill Reps, 2 min 30 recovery (Leg 1 hill near Oulton Social Club)- 10k pace
22nd Aug: 6 x 5min lactate efforts, 2min recovery- (Trial Based session)- 10k pace
29th Aug: 3 x 8min Lactate efforts, 2min recovery- 10 mile to HM pace- Leeds Country Way Week
“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.”
“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.”