Senior Training

Senior Tuesday Bookings
Due to the recent high volume of last-minute ticket cancellations, from this week, the cut off to book/cancel your Tuesday session will be 9.30pm on Monday night. This will allow us time to prepare attendee lists as we will be tracking no-shows. As a reminder, you can not cancel your ticket using the EventBrite app (iPhone nor Android) but need to cancel via the website using a browser such as Chrome, Edge, Safari etc. Ady posted a youtube video on the FB page a while back. You can see the video here too.

If you are really struggling (and I know some of you have had genuine technical issues) you can contact the admins via the link on your ticket. As we are all volunteers and are supposed to be doing our other day jobs on Tuesdays, please try not to leave your problematic cancellation until 5pm!

Use the links below to book your session.

Tues 5.30pm:
Tues 6.45pm:

VI Runners

Following a Risk Assessment VI Runners are now able to book their training session on any of the tracks.


Warm up

Set 1

1 times 4 minutes, 2 minutes recovery,

2 times 3 minutes, 90seconds recovery,

3 minutes rest.

Set 2

3 times 2 minutes, 1 minute recovery,

4 times 1 minute, 30seconds recovery.


Start out after a thorough warm up at a ’comfortably hard’ pace and try to increase your pace with each new effort time, (so for example, run the 2 minutes quicker than the 3 minutes but hold the same quicker pace for all three reps). Finish with the 1 minute reps as fast as you can.


Warm up

Set 1

3 times 4 minutes at 5k pace, 90 seconds jog recovery

2 minutes rest

Set 2

6 minutes at tempo

2 minutes recovery

Set 3

4 times 1 minute as fast as you can, 30 seconds rest.

Cool down/stretches

Don’t forget, ‘tempo’ pace is the pace you can run hard at for one hour. Run the 1 min reps at the end as hard as you can.

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