Summer sessions – next intake spring 2025
This year’s couch to 5k has now completed, with participants joining other Totley AC members at Millhouses Park Run this morning.
Until mid September, we will continue with a Monday session from Millhouses cafe at 6.30pm. This will be a 30 minute chatty run through the park. All abilities welcome.
Beyond the 5k
Starting Monday 9th September until Christmas.
Mondays 6.30pm meeting outside Waggon & Horses at Millhouses.
Aiming to work on endurance and increase from 30 minutes to 1 hour of running over the course of the programme. This group is suitable for anyone able to run 30 minutes.
Below is a rough breakdown of the sessions. All sessions will be concentrating on building endurance over the weeks but some will include tempo (sections at a steadier pace), fartlek (faster intervals) or the Sheffield favourite Hills!
There will be no Monday night session on the last week but we hope everyone will join in the Christmas Lights run which is usually on the Tuesday of this week.
| Date | Session | Location |
|---|---|---|
| WEEK 1 09/09/2024 | Mixed terrain tempo run | 5 min walk 18 min run 3 min walk 18 min run 5 min walk |
| WEEK 2 16/09/2024 | Fartlek session | 5 min walk 18 min run 3 min walk 18 min run 5 min walk |
| WEEK 3 23/09/2024 | Mixed terrain tempo run | 5 min walk 19 min run 3 min walk 19 min run 5 min walk |
| WEEK 4 30/09/2024 | Hill session | 5 min walk 20 min steady run 15 min hills 5 min run 5 min walk |
| WEEK 5 07/10/2024 | Mixed terrain long run | 5 min walk 40 min run 5 min walk |
| WEEK 6 14/10/2024 | Tempo run | 5 min walk 30 min run 3min walk 15 min run 5 min walk |
| WEEK 7 21/10/2024 | Endurance session | 3 min walk 25 min run 3 min walk 25 min run 3 min walk |
| WEEK 8 28/10/2024 | Long run with hills | 5 min walk 45 min run 5 min walk |
| WEEK 9 04/11/2024 | Fartlek session | 3 min walk 25 min run 3 min walk 25 min run 3 min walk |
| WEEK 10 11/11/2024 | Hill session | 3 min walk 20 min run 20 min hills 10 min run 3min walk |
| WEEK 11 18/11/2024 | Long run | 3 min walk 50 min run 3 min walk |
| WEEK 12 25/11/2024 | Endurance session | 3 min walk 50 min run 3 min walk |
| WEEK 13 02/12/2024 | Tempo run | 3 min walk 20 min run 2 min walk 20 min run 2 min walk 15 min run 3 min walk |
| WEEK 14 09/12/2024 | Long run | 3 min walk 55 min run 3 min walk |
| WEEK 15 TBC | Christmas Lights run | Join Totley AC from the Hammer and Pincers |
