Seniors 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.

It is important to remember that interval training should be undertaken as part of a broader training regime i.e. easy running, long runs, consistent training.  Interval training is not suitable for athletes immediately returning to activities from injury or athletes who have not built up a base load of training in advance.  If you are unsure if Interval Training is for you, please ask a member of the coaching team who will advise you accordingly.



Ross Blackburn

Ross Blackburn


Ross is working towards his level 2 coaching qualification at present and has been running over 15 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.

More recently, we have increased the capacity to deliver interval training across all our members abilities.  Each group is led by a qualified LiRF or Level 2 Coach who deliver interval sessions that are approved by one of our Level 2 or above coaches.

TRACK sessions

We train at John Charles Centre for Sport and these sessions are specifically designed to develop athlete’s abilities to run faster for longer whatever the distance is.  We work on running form, speed, balance, strength and injury prevention.  Look out for Monday evening coached track sessions starting in November 2021 until March 2022.


Tuesday sessions

The Tuesday night Interval Session is always very popular with members. These are designed to help runners of ALL abilities to improve their speed and general fitness.  

Don’t fear, you don’t need to be of Usain Bolt or Mo Farrah speed in order to come to any of our sessions. All you need is to listen to the guidance from our coaching team, your own desire and hard-work and you will become faster over all race distances.

We don’t recommend you race at your best too frequently, and if you have raced at the weekend before these sessions, consider resting or just running easy instead of these sessions.  

If you are racing at the weekend following one of the sessions, consider doing less reps than what’s in the session rather than the full load as you are in danger of leaving your race in training.

All the sessions are centred around 10k racing, that means if you’re training for 5k, 10m and/or Half Marathon distance races, these sessions will benefit you. 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 then please do not hesitate in contacting our coaching staff.

If anyone would like some advice on Pace please speak to Ross or any of our Coaching Staff but we will provide a guide for each session to help you.

Tuesday 4th January 2022

2 x 10 mins (2min 30s jog recovery)

Tuesday 11th January 2022

6 x 4 mins (2 mins jog recovery) 

Tuesday 18th January 2022

15 x 45s Hills (90s jog back down)

Tuesday 25th January 2022

3 x 6 mins (90s jog recovery) 

Tuesday 1st February 2022

15 x 1 min (35s recovery)

Tuesday 8th February 2022

Enduro 24 Run – 24 min alternating 2 mins at 5k pace and 2 mins at marathon pace

Tuesday 15th February 2022

Session of two halves – 2 x 5 mins (90s recovery in between the two reps), 4 mins recovery and then 8 x 90s (60s recovery)

Tuesday 22nd February 2022

3 x 10 mins hills (2:30 min recovery)

Tuesday 1st March 2022

65432 Ladder Session – (6 mins HM, 5 mins 10M, 4 mins 10k, 3 mins 5k, 2 mins 3k pace with 2 mins recovery)

Tuesday 8th March 2022

18 min Valley Session – 4 min, 3 min, 2 min, 2 min, 3 min, 4 min (60s recovery) 10k, 5k and 3k pace

Tuesday 15th March 2022

Coming Down The Mountain – 3 sets of 3 mins, 2 mins, 90s, 60s (90s recovery) (3 mins between sets)

Tuesday 22nd March 2022

3 x 6 mins (90s recovery) tempo

Tuesday 29th March 2022

8 x 2 min hill reps (2:45 mins back down the hill recovery)

Tuesday 5th April 2022

5 x 1k (2:30 min recovery)

Tuesday 12th April 2022

David Rudisha Diagonals

Tuesday 19th April 2022

Flat Top Pyramids – 3 sets of 20s/40s/60s/80s/60s/40s/20s (recovery is half of the previous rep time) (3 mins recovery between sets)

Tuesday 26th April 2022

6 x 3 mins (90s recovery)

Tuesday 3rd May 2022

4 x 5 mins (90s recovery)

Tuesday 10th May 2022 – No Session

Tuesday 17th May 2022

Threshold & Speed 6 mins (2 min recovery), 2 x 3 mins (2 min-recovery), 4  x 90s (90 sec-recovery)

Tuesday 24th May 2022

4 x 6 mins (90 sec-recovery)

Tuesday 31st May 2022

18 Min Valley – 3 min, 2 min, 4 x 1 min, 4 x 1 min, 2 min, 3 min (60 sec-recovery between reps, 2 min 30 sec at half way)


Each session costs members just £1. If you choose to do another session during the week (ie Tuesday) you will also have to pay a £1 for this too. If you are a guest runner you can run with us for a maximum of 2 weeks for free before we ask you to join the club and then you pay weekly.  We ask that you pay for your training at the end of each month i.e. if you have had 5 training sessions, you pay or 5 at the end of the month.  20p is charged on each transaction so 5 sessions will be a payment of £5.20.  All training payments should be made through our online training payment facility here:  Training Payments


“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