Training Nights

Official group training nights are Wednesday nights. With the last Sunday of the month also being popular for members to meet for a longer steady run.

Wednesday nights are based at Aston University Recreation Centre, Birmingham Road, Walsall. B43 7AJ, with a start time of 7pm.

Fee: £2.00 (new members/guest have 4 weeks for free)

Changing rooms and showers on site along with a bar for that post session beer. The long range training plan can be found below – this is a basic outline and the full details to the sessions are posted on our open Facebook page every Tuesday night.

Training night follow the following format:

Warm up – group run between 1 mile and 1.5 mile to the location of the main session.

Main session – detailed below. Please note that this is the full session below, this is adapted to each runner to make sure it is achievable and of benefit to their current fitness levels and training goals therefore do not be put off!!!  Ask for more detail.

Cool down –  group jog back to the club house.

Up and coming training sessions:

  Session title Notes/training plan
9th Jan 19 Bud Session – 2 x 8 minutes (2)   followed by 5x1minute (1) WBH session 3
16th  Jan 19 Mile efforts – given number of mile efforts (eg 4 x 1 mile effort with jog recovery)

 

WBH Session 8 – 4x1mile (800)
23rd Jan  19 Kenyan Hills – 2 x 12 mins hills with jog back recoveries WBH session 5
30th Jan 19 8 8s. 800s with 60 seconds recovery.

 

WBH session 1b
6th Feb 19 Kastor Speed Endurance – 1k efforts with 2minute jog recovery. WBH session 6 – Kastor Speed Endurance – 6 x 1k (2min jog)
13th Feb 19 Fartlek session –  2 x 1ks then lamppost WBH session 9b – 2 x 1k then lampposts
20th Feb 19 Alt Pace 1k 500s. 1k fast 500 not so fast WBH Session 14 – Alt pace 1k 500s
27th Feb 19 Hollywood 700s Hollywood is the location – 700s or more! WBH Session 2 – Hollywood 700s
6th Mar 19 Mile efforts – more miles! wbh session 16 – 5x1mile
13th Mar 19 10 x 2 minute efforts New card and location to be set.

 

20th Mar 19 Kilo Cruses – 1k at “threshold” 1k at “steady” WBH session 4 – Kilo Cruises – 1ks alt pace
27th Mar 19 4s & 8s – 400 or 800s depends on what you are training for WBH Session 11 – (new card required)
3rd Apr 19 Athlone Circuit Card will change but similar to:

WBH Session 1

10th Apr 19 Half Mile efforts WBH session 1b – half milers – 7 x 800s road
17th Apr 19 6 x 5 min effort with jog recovery New card and location to be set
24th Apr 19 4, 4, 2 Grass session (light permitting) WBH session 12 – 4 4 2 – grass session
1st May 19 Bud Session – 2 x 8 minutes (2)   followed by 5x1minute (1) WBH session 3

 

Questions or for training advice post on our facebook page or email westbromwichharriers@yahoo,com

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