Thursday Improvers

The Improvers group is a mixed ability group and we usually train in one location/street so nobody gets left behind, no matter their running pace and fitness level, although it is beneficial if some basic running experience and general fitness have already been gained.

The session involves some form of interval training with short effort runs (at one’s own level) interspersed with short recovery periods (steady jog). Everybody works at their own level and at a pace/effort level that is achievable, the idea being that all abilities improve over time. There is a run from a start point to the training location,(and back afterward), but there is also the option of meeting directly at the training location, thereby shortening the session. The sessions are only as hard as individuals want to make them, although there is usually some uphill running involved. Come along and give it a try….nothing to lose and everything to gain.

As a guide, during each training session, a distance of between 4-6 miles would be covered at various paces (some effort and some at jog) and the run from the meeting point is usually not more than a mile or so – the option is always there to meet at the actual training location for a shorter session.

We are a friendly bunch too!

Waggon & Horses, Millhouses 6.30pm start (until 8pm approx). Meet a bit further up the road, near the bus stop (///

21/9/23Woodseats HillsBottom of Cobnar Rd ///
28/9/23PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
5/10/234321 TempoJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
12/10/232 up, 2 downJunction of Dobcroft Rd/Whirlowdale Cres ///memory.occupy.civic
19/10/23PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
26/10/23SpiralsJunction of Dobcroft Rd/Abbeydale Rd South ///heats.coherent.damp
02/11/23SurgesJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
09/11/23Woodseats HillsBottom of Cobnar Rd ///
16/11/23PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
23/11/234321 TempoJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
30/11/232 up, 2 downJunction of Dobcroft Rd/Whirlowdale Cres ///memory.occupy.civic
07/12/23PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
14/12/23Woodseats HillsBottom of Cobnar Rd ///
21/12/23PaarlaufJunction of Tadcaster Road and Tadcaster Crescent //hotels.slice.falls – Christmas treats at Kev and Anna’s afterwards 🎄🤶🧑‍🎄
28/12/23Christmas Break
04/01/244321 TempoJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
11/01/242 up, 2 downJunction of Dobcroft Rd/Whirlowdale Cres ///memory.occupy.civic
18/01/24PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
25/01/24SpiralsJunction of Dobcroft Rd/Abbeydale Rd South ///heats.coherent.damp
01/02/24SurgesJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
08/02/24Woodseats HillsBottom of Cobnar Rd ///
15/02/24PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
22/02/244321 TempoJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
29/02/242 up, 2 downJunction of Dobcroft Rd/Whirlowdale Cres ///memory.occupy.civic
07/03/24PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
14/03/24Woodseats HillsBottom of Cobnar Rd ///
21/03/24PyramidsJunction of Abbey Lane/Dalewood Rd ///hotel.grin.storms
28/03/244321 TempoJunction of Millhouses Lane/Mylnhurst Rd ///fled.mash.wooden
Session details
SurgesFartlek training. Alternating periods of effort/steady jog
PaarlaufPair running. Everyone takes a turn to run as fast as they can, while the other person jogs
321 Tempo3 Parkrun pace efforts of reducing distance
Kenyan Hills/Woodseats HillsHill efforts/repeats. Unlike ‘Hill repeats’ both effort up and effort down
Hill repeats
Spirals, Pyramids
Hill efforts/repeats – effort up, recovery down
4321 Tempo4 minute efforts, with reducing rest periods of jogging in-between
2 up, 2 downHill efforts. 2 mins up, 2 mins recovery down – Repeat