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!

Totley AC Pavilion, Totley 6.30pm start (until 8pm approx).

DateSessionLocation
04/04/2024PyramidsBottom end of Strawberry Lee Lane (behind Pavilion) ///beats.giant.gossip
11/04/2024Hill repeatsJunction of Brickhouse Lane and Causeway head Rd ///villa.swear.among
18/04/2024SurgesJunction of Baslow Road and Grove Road ///transfers.seat.tinsel
25/04/2024ParlouffJunction of Longford Road and Longford Drive ///label.crib.shadow
02/05/20244321 tempoJunction of Blacka Moor Rd and Church Lane ///churn.jungle.rinse
09/05/2024321 tempoJunction of Kerwin Rd and Causeway head Rd ///chins.wants.twig
16/05/2024SpiralsBottom of Moss Road (near pavilion) ///dirt.chains.covers
23/05/234PyramidsBottom end of Strawberry Lee Lane (behind Pavilion) ///beats.giant.gossip
30/05/234Hill repeatsJunction of Brickhouse Lane and Causeway head Rd ///villa.swear.among
06/06/2024SurgesJunction of Baslow Road and Grove Road ///transfers.seat.tinsel
13/06/2024ParlouffJunction of Longford Road and Longford Drive ///label.crib.shadow
20/06/20244321 tempoJunction of Blacka Moor Rd and Church Lane ///churn.jungle.rinse
27/06/234321 tempoJunction of Kerwin Rd and Causeway head Rd ///chins.wants.twig
04/07/2024SpiralsBottom of Moss Road (near pavilion) ///dirt.chains.covers
11/07/2024PyramidsBottom end of Strawberry Lee Lane (behind Pavilion) ///beats.giant.gossip
18/07/2024Hill repeatsJunction of Brickhouse Lane and Causeway head Rd ///villa.swear.among
25/07/2024SurgesJunction of Baslow Road and Grove Road ///transfers.seat.tinsel
01/08/2024ParlouffJunction of Longford Road and Longford Drive ///label.crib.shadow
08/08/20244321 tempoJunction of Blacka Moor Rd and Church Lane ///churn.jungle.rinse
15/08/2024321 tempoJunction of Kerwin Rd and Causeway head Rd ///chins.wants.twig
22/08/2024SpiralsBottom of Moss Road (near pavilion) ///dirt.chains.covers
29/08/2024PyramidsBottom end of Strawberry Lee Lane (behind Pavilion) ///beats.giant.gossip
05/09/2024Hill repeatsJunction of Brickhouse Lane and Causeway head Rd ///villa.swear.among
12/09/2024SurgesJunction of Baslow Road and Grove Road ///transfers.seat.tinsel
19/09/2024ParlouffJunction of Longford Road and Longford Drive ///label.crib.shadow
26/09/20244321 tempoJunction of Blacka Moor Rd and Church Lane ///churn.jungle.rinse
03/10/2024SpiralsBottom of Moss Road (near pavilion) ///dirt.chains.covers
10/10/2024PyramidsBottom end of Strawberry Lee Lane (behind Pavilion) ///beats.giant.gossip
17/10/2024SurgesJunction of Baslow Road and Grove Road ///transfers.seat.tinsel
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
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