Interval Training
Structured speed work on a floodlit circuit, with your own target paces set by a coach.
Running the same steady pace every week stops making you faster surprisingly quickly. Intervals fix that. You run hard for a set distance, jog to recover, and go again, which is the fastest route to a better 5K, a stronger finish, and legs that hold their shape in the last mile of a cross country race.
The difference between doing this on your own and doing it here is that your paces are worked out for you. We take a recent race time and use it to set the target pace for every rep, so the session is hard enough to work and controlled enough that you finish it. Going off too fast is the most common mistake in interval training, and the easiest one for a coach standing at the line to stop.
Every session starts with a warm-up of technical drills, the same running mechanics we teach on the track, and finishes with a cooldown built around flexibility and mobility. The circuit is floodlit, so this keeps going right through the winter.
The Wednesday slot changes with the season. Through the winter it is interval training, which is also what prepares people for cross country. Once the York and District Road Race League starts in the spring, members are racing 10k on Tuesday evenings, so Wednesday softens into something more sociable.
The details
- Day & time
- Wednesdays, 7–8pm
- Venue
- Bubwith Leisure Centre, floodlit circuit
- Groups
- Juniors and seniors, run separately
- Cost
- Included in membership
- First session
- Free, no membership needed
- Coaches
- England Athletics licensed
Runners with a race in the diary
Parkrun, a 10K, the cross country season, a spring half. If you already run and you have stopped improving, this is the session that changes that. You get paces for your current fitness, not someone else’s.
Juniors moving up
Young athletes who have outgrown games-based sessions and are ready for real training. They run as their own group with their own paces, alongside the adults rather than mixed in with them.
Thursday circuits regulars
Circuits builds the strength. Intervals builds the speed and the engine. Plenty of our members do both on consecutive nights. See the circuits session.
First session free. Come and see where you’re at.
Wednesdays, 7–8pm, Bubwith Leisure Centre, on the floodlit circuit. Leave your details and we’ll sort your free trial pronto.