Winter Training 2019-20

Speed Work- designed to improve leg speed, endurance and recovery rate. Working at a fairly intense pace for a short period of time with recovery periods in between.

Paarlauf- a German word meaning pair running; working in pairs of equal ability (ideally) one member of the pair will be working hard while the other has a jog recovery over a set distance.

Hill work – designed to improve leg strength, stamina and recovery rate.

 

Date

Location

Session

No of Reps or time

210/19

Stocks Lane/ Myrtle St

Speed work -Parluaf in pairs (static recovery)

18 minutes

9/10/19

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

6-8 reps

16/10/19

Town Centre- Mayday Green

Speed work -Parluaf in pairs (jog recovery)

19 minutes

23/10/19

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills split session between them

7-9 reps’ jog down recovery

30/10/19

Town Centre- Mayday Green

Speed work-200 fast 200 jog

12 fast legs.

6/11/19

Heelis St (off Wood St)

Hill reps-1 hill  working on the uphill jog on the down hill

6-8 reps

13/11/19

Stocks Lane/ Myrtle St

Speed work-400-meter reps

8-10 reps

20/11/19

Heelis St- New St-loop

 

Hill work 4 sided loop, 2 sides fast 1 side jog, 2 sides fast continue

20 minutes

27/11/19

Town Centre- Mayday Green

Speed work – Parlauf (jog recovery)

19 minutes

4/12/19

Doncaster Rd area-Waltham St, Brinkman St, Gold St

Hill reps- 3 hills 2 long ,1 short

7-10 reps split between the 3 hills

11/12/19

Broadway Area (Old Loop)

Speed work- 0n old loop .47mls

6-8 reps 1 minute rest

18/12/19

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

7-9 reps

8/01/20

Town Centre- Mayday Green

Speed work-Parlauf  in pairs (jog recovery)

20 minutes

15/1/20

Capital Park, Dodworth

 

 

Hills Reps- 1 hill or 2 different hills both 200-250 long mix and match as you like, jog recovery

25 minutes in total.

22/1/20

Stocks Lane/ Myrtle St

Speed work 400m reps 300m good pace -100m faster

8-10 reps static recovery

29/1/20

Heelis St (off Wood St)

Hill Work- 1 Hill working on uphill jog downhill

7-9 reps

5/2/20

Town Centre- Mayday Green

Speed work-Parlauf  in pairs (jog recovery)

21 minutes

12/2/20

Wood St, Union St and Buckley Court

Hill Reps (UP & down) Working hard up Union St continue effort down Wood St. Jog recovery on Buckley Court.

25 minutes in total

19/2/20

Moorland Ave off Dodworth Rd

Speed work- 800m reps

5 -8 reps with 1m30 sec recovery between.

26/2/20

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills

8-10 reps

4/3/20

Stocks Lane/ Myrtle St

Speed work- Parlauf

22 minutes

11/3/20

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

10-14 reps

18/3/20

Broadway Area

 

Speed work old loop

7-9 reps with 1 min recovery between.

25/3/20

Sheffield Rd area-Cemetery Rd, Tune St, Commercial St, Corporation St & Oxford St

Hill Reps- 5 Hills Up each one at least once jog down recovery

6-10 uphill reps in total

 

Session No

Date

 

2019-2020 Barnsley Harriers Winter Wednesday Sessions

Location

Session

No of Reps or time

1

210/19

Stocks Lane/ Myrtle St

Speed work -Parluaf in pairs (static recovery)

18 minutes

2

9/10/19

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

6-8 reps

3

16/10/19

Town Centre- Mayday Green

Speed work -Parluaf in pairs (jog recovery)

19 minutes

4

23/10/19

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills split session between them

7-9 reps’ jog down recovery

5

30/10/19

Town Centre- Mayday Green

Speed work-200 fast 200 jog

12 fast legs.

6

6/11/19

Heelis St (off Wood St)

Hill reps-1 hill  working on the uphill jog on the down hill

6-8 reps

7

13/11/19

Stocks Lane/ Myrtle St

Speed work-400-meter reps

8-10 reps

8

20/11/19

Heelis St- New St-loop

 

Hill work 4 sided loop, 2 sides fast 1 side jog, 2 sides fast continue

20 minutes

9

27/11/19

Town Centre- Mayday Green

Speed work – Parlauf (jog recovery)

19 minutes

10

4/12/19

Doncaster Rd area-Waltham St, Brinkman St, Gold St

Hill reps- 3 hills 2 long ,1 short

7-10 reps split between the 3 hills

11

11/12/19

Broadway Area (Old Loop)

Speed work- 0n old loop .47mls

6-8 reps 1 minute rest

12

18/12/19

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

7-9 reps

13

8/01/20

Town Centre- Mayday Green

Speed work-Parlauf  in pairs (jog recovery)

20 minutes

14

15/1/20

Capital Park, Dodworth

 

 

Hills Reps- 1 hill or 2 different hills both 200-250 long mix and match as you like, jog recovery

25 minutes in total.

15

22/1/20

Stocks Lane/ Myrtle St

Speed work 400m reps 300m good pace -100m faster

8-10 reps static recovery

16

29/1/20

Heelis St (off Wood St)

Hill Work- 1 Hill working on uphill jog downhill

7-9 reps

17

5/2/20

Town Centre- Mayday Green

Speed work-Parlauf  in pairs (jog recovery)

21 minutes

18

12/2/20

Wood St, Union St and Buckley Court

Hill Reps (UP & down) Working hard up Union St continue effort down Wood St. Jog recovery on Buckley Court.

25 minutes in total

19

19/2/20

Moorland Ave off Dodworth Rd

Speed work- 800m reps

5 -8 reps with 1m30 sec recovery between.

20

26/2/20

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills

8-10 reps

21

4/3/20

Stocks Lane/ Myrtle St

Speed work- Parlauf

22 minutes

22

11/3/20

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills  working hard on the uphill , jog recovery on downhill

10-14 reps

23

18/3/20

Broadway Area

 

Speed work old loop

7-9 reps with 1 min recovery between.

24

25/3/20

Sheffield Rd area-Cemetery Rd, Tune St, Commercial St, Corporation St & Oxford St

Hill Reps- 5 Hills Up each one at least once jog down recovery

6-10 uphill reps in total

 

 

 

 

 

 

 

 

 

 

 

 

Speed Work- designed to improve leg speed, endurance and recovery rate. Working at a fairly intense pace for a short period of time with recovery periods in between.

Parlauf- a Swedish word meaning speed play, working in pairs of equal ability (ideally) one member of the pair will be working hard while the other has a jog/ static recovery over a set distance.

Hill work – designed to improve leg strength, stamina and recovery rate.

Why does the club put time and effort into these sessions?

Answer- A long time ago the committee looked at what we did as a club throughout the winter months, dark nights and limited training routes especially from Shaw Lane. Part of this review also looked at how we could help our members improve their running. Not many of the club members did specific speed or hill work, this was for a variety of reasons, too hard to do on your own, don’t know what to do, never thought about it. One other point which was highlighted at this stage and is probably one of the most important points to come out of the review, was that as a club, group of people other than at the start of the evening (club night) we don’t really get to know each other. The fast group do their thing, medium group do theirs etc and we never really mingle. So long story short these sessions are club sessions they are intended not only to improve your running but so we can integrate with each other. Please don’t think I can’t do them, the will be too hard, everybody will be waiting for me, because we have heard it all before, believe me.  We are a club with a wide range of abilities but on these nights we all work hard, we all suffer the same and we all encourage each other on to greater things. So please come and join in, after all you are a member of a fantastic club and this is what helps make our club what it is.

This Week

See Diary page for more info.

 

Latest News

Higham Hurtle -  Results HERE!

Silkstone Shuffle - Results HERE!

CLUB MEETINGS at SHAW LANE 2019

Monday 3rd June @8.30pm.

Monday 2nd September @8.30pm

AGM - Monday 9th December @7.45pm

All members welcome!