Training Schedule – Woodstock Harriers

Training Sessions

With the ending of government COVID-19 restrictions we will no longer use the Teamer app to record attendance. Simply turn up for the session.

Please continue to use common sense in relation to social distancing.

Please don’t join a session if you are feeling unwell or have been asked to self-isolate.

Learn how to use the workout feature of the Garmin connect app so you can sync workouts/effort sessions to your watch here.

Day/Date/Time	Session	Details	Venue
Tue Oct 19 6:30PM	Autumn/Winter Effort Session 3	Hills – 2 x 12 minute hard up the hill, slow recovery down the hill with 5 minute rest after each 12 min effort and 6 min hard up the hill, slow recovery down the hill to finish	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Oct 21 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Oct 23 9:00AM	Club Run	Social Run lasting 60/70 mins approx	TBA
Sun Oct 24 09:00AM	Club Run	Long Run lasting 90/100 mins approx	TBA
Tue Oct 26 6:30PM	Autumn/Winter Effort Session 5	8 x 3 minutes with 60 seconds rests	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Oct 28 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Oct 30 9:00AM	Club Run	Social Run lasting 60/70 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Oct 31 09:00AM	Club Run	Long Run lasting 90/100 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Nov 2 6:30PM	Autumn/Winter Effort Session 1	Lake Reps	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Nov 4 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Nov 6 9:00AM	Club Run	Social Run lasting 60/70 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Nov 7 09:00AM	Club Run	Long Run lasting 90/100 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Nov 9 6:30PM	Autumn/Winter Effort Session 2	Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Nov 11 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Nov 13 9:00AM	Club Run	Social Run lasting 60/70 mins approx	TBA
Sun Nov 14 09:00AM	Club Run	Long Run lasting 90/100 mins approx	TBA
Tue Nov 16 6:30PM	Autumn/Winter Effort Session 3	Hills – 2 x 12 minute hard up the hill, slow recovery down the hill with 5 minute rest after each 12 min effort and 6 min hard up the hill, slow recovery down the hill to finish	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Nov 18 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Nov 20 9:00AM	Club Run	Social Run lasting 60/70 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Nov 21 09:00AM	Club Run	Long Run lasting 90/100 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Nov 23 6:30PM	Autumn/Winter Effort Session 6	12 x 2 minutes with 90 seconds rests	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Thu Nov 25 6:30PM	Club Run	Social Run lasting 50 mins approx	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before
Sat Nov 27 9:00AM	Club Run	Social Run lasting 60/70 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Sun Nov 28 09:00AM	Club Run	Long Run lasting 90/100 mins approx	Mike’s Garage (20 Crecy Walk, Woodstock)
Tue Nov 30 6:30PM	Autumn/Winter Effort Session 1	Lake Reps	Blenheim Town Gate – closes at 6:30pm so arrive a few mins before

Autumn / Winter Blenheim effort sessions
1) Lake Reps – 3 or 4 x 1600m efforts and 800m recovery in between each rep
2) Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
3) Hills – 2 x 12 minute hard up the hill, slow recovery down the hill with 5 minute rest after each 12 min effort and 6 min hard up the hill, slow recovery down the hill to finish
4) Timed sprints 1 – 8 x 3 minutes with 90 seconds rests
5) Timed sprints 2 – 8 x 3 minutes with 60 seconds rests
6) Timed sprints 3 – 12 x 2 minutes with 90 seconds rests
7) Timed sprints 4 – 12 x 2 minutes with 60 seconds rests
8) Timed sprints 5 – 16 x 90 seconds with 90 seconds rests
9) Timed sprints 6 – 16 x 90 seconds with 60 seconds rests

Spring / Summer track effort sessions
1) On the Whistle – 1 minute fast/20 secs slow, 2 minutes fast/40 secs slow, 3 minutes fast/1 minute slow
Repeat 3 times
2) Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
3) 500m/60 secs rest – 300m/60m secs rest – Repeat 7 times
4) 14 x 400m with 90 seconds rests
5) 14 x 400m with 60 seconds rests
6) 8 x 800m with 2 minute rests
7) 8 x 800m with 90 seconds rests
8) 3 x 1600m with slow 400m jog recovery

Circuit Training

Roger Bradley’s training sessions can be found on his Instagram below or by clicking on his name for more details.

Link to Instagram account that is updated daily for tips and exercises to do at home.