Training

Thursday night training sessions

Our weekly sessions focus on interval speed work and hill training. Training sessions on Thursday @6.30pm, meeting at Ashbourne library. Warming up to the session location on surrounding roads. These are independent – led training sessions. A run leader will join when available and full session details will be shared in advance to each Thursday via our Strava club page.

Speed Sessions

  1. 10 x 300m w/ 30 secs rest
    2. (300m @ faster than your 5k pace)
  2. Fartlek session
    3. 1 minute on 1 minute off x15
  3. Pyramid session (session can be altered to your ability)
    4. 100m, 200m, 400m, 800m, 1k, 800m, 400m, 200m, 100m recovery in between reps 30 secs
  4. 600, 400, 200 metres x4/5
    5. 200 metre recoveries
  5. 3 x 6 minutes @5k pace w/ 90 secs recoveries
  6. 4 x 400m, 2 x 800m, 4 x 400m
    7. 1 minute recoveries
  7. Meet and Greet
    8. Starting at the same point the fastest runners head off in one direction and the slowest runs in the the other direction round a loop until they meet in the middle. When they ‘meet & greet’ they head back to the start.
  8. Tissington Tempo
    9. Out and back along the trail

Hill Sessions

  1. Callow Top campsite hill repeats x5
    2. w/ 45 seconds recoveries
  2. Callow Top hill reps – pyramid session using grit boxes (1-2-3-4-4-3-2-1)
  3. Greenway climb/ manor road loop x5
  4. Offroad hill training ready for fell running
  5. 90secs x5, 60 secs x5 30secs x5
    6. w/ 20 secs rest
  6. Hills with cones
    7. Intensity determined by cones and their different stations. Focusing on running techniques.
  7. 4 x 600m w/ downhill as the recovery
  8. Hills sprint – 10 secs power up hill w/ 45 secs after each rep and 3 mins in between each set (3 sets 5 reps)

Contact Us

If you can't find the information you are looking for, contact us at ashbournerunning@gmail.com