Winter Sessions during the Covid-19 Pandemic

From 9th September we start the winter sessions. Following the England Athletics guidance and the Government announcement on 8th September regarding the regulations that come into force on 14 September, we are continuing with the booking system so we can trace who has been on sessions. We are allowed to expand the session size to 10 members with two coaches.

In addition to the coached sessions we are also introducing sessions for social runs; a steady pace group, a medium fast group and a fast group. The social runs will have a volunteer that decides on the route and carries the responsibility over the members in that group. The steady pace group will be out for about 5 miles, the other two social groups for about 6 miles. The steady and fast social runs have a maximum of 6 people; one volunteer lead and 5 members. The medium social run has a maximum of 12 people; 2 volunteers and 10 members. All social runs start from the WSA car park.

The wellbeing session will be scheduled every last Tuesday of the month. It starts at 7PM from the WSA car park.

For the winter sessions, high-viz jackets are mandatory.

Note that the coaches for the below sessions can change subject to availability.

Date Beginner Mixed ability 1 Mixed ability 2 Advanced Wellbeing Social Steady Social Medium Social Fast
30 Sep 7.00pm
Long (Lakes)
Gary Othick
5-6 by 700 or 500m
Meet at Old Railway car park
7.00pm
Sandbeck
Ian Legg
Peter Callaghan
12-16 by 200m
Meet at Crossley Street car park
7.00pm
Bypass
Emma Coster
Andrea Normington
5-6 by 800m
Meet at Wilderness car park
7.00pm
Stone Bridge Hills
Richard Davey
Paul Windle
8-10 by 400m hills
Meet at Crossley Street car park
Tuesday 29 Sep 7.00pm
WSA car park
Chris Smedley-Nugent
5k walk-run
7.00pm
Fiona Knapton
About 5 miles
Meet at WSA car park
7.00pm
Richard Bell /
Stephen Paine
About 6 miles
Meet at WSA car park
7.00pm
Chris Plews
About 6 miles
Meet at WSA car park
7 Oct 7.00pm
Old A1
Gary Othick
5-6 by 600m
Meet at Wilderness car park
7.00pm
Wilderness
Ian Legg
Peter Callaghan
Drills / Pure Speed
Meet at Wilderness car park
7.00pm
Glebefield
Emma Coster
Andrea Normington
6-8 by 450m
Meet at Old Railway car park
7.00pm
Bypass
Richard Davey
Paul Windle
4-5 by 1k
Meet at Wilderness car park
7.00pm
Fiona Knapton
About 5 miles
Meet at WSA car park
7.00pm
Richard Bell /
Stephen Paine
About 6 miles
Meet at WSA car park
7.00pm
Chris Plews
About 6 miles
Meet at WSA car park
14 Oct 7.00pm
Sandbeck
Gary Othick
12-16 by 200m
Meet at Crossley Street car park
7.00pm
Ainsty Road
Ian Legg
Peter Callaghan
5-6 by 700m
Meet at Crossley Street car park
7.00pm
Hexagon Spof Hill
Emma Coster
Andrea Normington
6 by 600m
Meet at Old Railway car park
7.00pm
Wilderness
Richard Davey
Paul Windle
Drills / Pure Speed
Meet at Wilderness car park
7.00pm
Fiona Knapton
About 5 miles
Meet at WSA car park
7.00pm
Richard Bell /
Stephen Paine
About 6 miles
Meet at WSA car park
7.00pm
Chris Plews
About 6 miles
Meet at WSA car park
21 Oct 7.00pm
Barleyfields
Gary Othick
12-16 by 150m hills
Meet at Crossley Street car park
7.00pm
Bypass
Ian Legg
Peter Callaghan
4-5 by 1k
Meet at Wilderness car park
7.00pm
Hill Pyramid (Lakes)
Emma Coster
Andrea Normington
Various Hills / S&C
Meet at Old Railway car park
7.00pm
Sandbeck
Richard Davey
Paul Windle
12-16 by 200m
Meet at Crossley Street car park
7.00pm
Fiona Knapton
About 5 miles
Meet at WSA car park
7.00pm
Richard Bell /
Stephen Paine
About 6 miles
Meet at WSA car park
7.00pm
Chris Plews
About 6 miles
Meet at WSA car park
28 Oct 7.00pm
Sandbeck
Gary Othick
12-16 by 200m
Meet at Crossley Street car park
7.00pm
Stone Bridge Hills
Ian Legg
Peter Callaghan
8-10 by 400m hills
Meet at Crossley Street car park
7.00pm
Bypass
Emma Coster
Andrea Normington
4-5 by 1k
Meet at Wilderness car park
7.00pm
Long (Lakes)
Richard Davey
Paul Windle
5-6 by 700 or 500m
Meet at Old Railway car park
Tuesday 27 Oct 7.00pm
WSA car park
Chris Smedley-Nugent
5k walk-run
7.00pm
Fiona Knapton
About 5 miles
Meet at WSA car park
7.00pm
Richard Bell /
Stephen Paine
About 6 miles
Meet at WSA car park
7.00pm
Chris Plews
About 6 miles
Meet at WSA car park

Session descriptions

Parlauf Session – Paarlauf is a special form of a continuous relay involving two people per team. It’s an interesting way of performing a standard interval session.
Hill Session – Running up hills builds strength and power in your legs, which, as well as helping you bound up hills like a mountain goat, will transfer into faster speeds on the flat, too.
650m Efforts – This run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Use your breathing rhythm to monitor your effort.
Oregon Session – This session gets its name from the University of Oregon in the USA where it was first invented. It involves fast running interspersed with circuit type activities like press ups, sit ups and squat thrusts.
6 by 1 Lap Efforts – Your reps need to be run at speeds that are faster than race pace. You will run them over a short(ish) distance, have a rest (interval) and then go again. You will do this several times over. By getting your body used to running at this faster pace, your race pace will feel easy when the gun goes off and so you will be able to increase the pace as the race goes on or even start more quickly.
500m or 750m Efforts – A tempo run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Use your breathing rhythm to monitor your effort.
1 Mile Efforts – A longer than normal  warm-up, then 4 x 1 mile at a pace which is faster than your 10K pace, with a three-minute recovery jog between each rep. Finish with a long slow jog.
Interval Session–  An interval running plan alternates between periods of intense, fast paces followed by less intense recovery periods. You push yourself close to your peak heart rate during a brief sprint, then allow it to fall back down as you slow to a jog.
Pyramid Session – The main benefit of pyramid sessions is that they allow the runner to ease into a certain pace/intensity by beginning with shorter reps. It is also psychologically pleasing to know that once the longest rep has been done (and by which time tiredness is setting in) each of the following reps will be shorter.
200-by-400 meter Interval – A classic workout is 12 x 400 at “L” pace, with 200m recovery. Don’t be intimidated by the number of repeats and don’t blast out too fast in the first few, only to fade later on.
Hill Pyramid Session – The main benefit of pyramid sessions is that they allow the runner to ease into a certain pace/intensity by beginning with shorter reps. It is also psychologically pleasing to know that once the longest rep has been done (and by which time tiredness is setting in) each of the following reps will be shorter.
Fartlek – A moderate to hard session that mixes intervals of varied pace and duration, usually mid run. The difference between this and an interval session is that intervals are usually consistent in their time or distance and don’t vary. Also Fartlek is usually a continuous effort with interval periods mixed in, where intervals have periods of complete rest or significant reduction in effort.
10 Little Indians – This involves 2-3 groups. Each group runs at a steady pace and every 10 seconds the Whistle will blow and the person at the back of the group has to run to the front of the group. We will aim to do 3 sets of 10 minute efforts with a 3 minute break between each effort