Website designed by Matt Nutter © 2010 Rothwell and District Harriers
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
Arthur Ashe
Vince T. Lombardi
"You, me, or nobody is gonna hit as hard as life, but it ain't about how hard you hit, it's about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That's how winning is done."
Rocky Balboa
| Date | Session | Location |
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17/01/2012
24/01/2012 31/01/2012 07/02/2012 14/02/2012 21/02/2012 28/02/2012 06/03/2012 13/03/2012 20/03/2012 27/03/2012 03/04/2012 10/04/2012 17/04/2012 24/04/2012 |
15 x 40s/20s Stand Still
10 x 3mins / 30s or 10 miles 5 x 6mins/60s 10 x 3mins / 30s or 10 miles 5 x 6mins/60s 10 x 3mins / 30s or 10 miles 15 x 40s/20s Stand Still or 10 miles 6 x 6mins/60s 10 x 3mins / 30s or 10 miles 5 x 4mins/60s 5 x 4mins/2mins 10 x 2mins / 60s 10 x 2mins / 60s - Easy run for Lochaber racers 10 x 2mins / 60s - Easy run for London racers 10 x 2mins / 60s - Easy run for Manchester racers |
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6.00 - 7.00pm
Meet at
Rothwell Sports Centre
The Tuesday night Tempo speed session is always very popular with members. The session is run by club coach Tim Tancos (aka Tim Torture)
and is designed to help runners of all abilities to improve on their speed and general fitness.
Don't fear, you don't need to be of Usain Bolt or Haile Gebrselassie speed in order to come to this session. The way the session works is that you run at a speed you are comfortable with and work from there. All you need is desire and hardwork and you will become a better, faster runner.
Tim likes to mix up the programme every week so you can work on different areas of speed. Sometimes we do the hills, sometimes we do a flat session running on the path by the canal in Methley. See the current programme to the right to see what is coming up over the next few months.
If you have any questions regarding these sessions, need help planning your training or if you want help targeting a specific race then please do not hestitate in contacting Tim or one of the coaches.
Don't fear, you don't need to be of Usain Bolt or Haile Gebrselassie speed in order to come to this session. The way the session works is that you run at a speed you are comfortable with and work from there. All you need is desire and hardwork and you will become a better, faster runner.
Tim likes to mix up the programme every week so you can work on different areas of speed. Sometimes we do the hills, sometimes we do a flat session running on the path by the canal in Methley. See the current programme to the right to see what is coming up over the next few months.
If you have any questions regarding these sessions, need help planning your training or if you want help targeting a specific race then please do not hestitate in contacting Tim or one of the coaches.
The two main speed areas distance runners need to work on are VO2
max and Lactate Threshold (also called Tempo). VO2 is the limiting factor in races of 10k and below, Lactate Threshold determines
how fast you can run 10 miles and above..
Speed sessions are for runners of all abilities who have some racing experience
and want to improve their times.
Specific speed sessions will help the runner target the individual aspects
of their running that will bring improvements that 'steady' running cannot alone.
Why?
Who?
What?
Tempo Speed Session