Website designed by Matt Nutter © 2010 Rothwell and District Harriers
Pace Guide
Current 10k Time
34 mins
36 mins
38 mins
40 mins
42 mins
44 mins
46 mins
48 mins
50 mins
52 mins
54
mins
56 mins
58 mins
3k pace per lap
1m 16s
1m 20s
1m 24s
1m 28s
1m 32s
1m 36s
1m 40s
1m 44s
1m 48s
1m 52s
1m 56s
2m 00s
2m 04s
5k pace per lap
1m 20s
1m 24s
1m 28s
1m 32s
1m 36s
1m 40s
1m 44s
1m 48s
1m 52s
1m 56s
2m 00s
2m 04s
2m 08s
John Charles Stadium
Temple Newsam
9.00 - 10.30pm
Meet at
See programme for location
Track Speed Session
If you enjoyed Tim's Tuesday night Tempo Speed Session, following this is the Saturday Track Session.
The programme is very similar
to the Tuesday session but this time the work is done on the track. To the right are the up and coming weekly sessions and the programme
is built around 3 - 5k speed. Again, this isn't a race and you don't have to be Mo Farah to join in. Below the programme is the pace
guide so whatever your 10k time may be, try to hit the time to the right of this on each lap. Make sure you bring a watch!
During
the winter time we hold these sessions at the John Charles Stadium (JCS) in South Leeds. There is a small charge to use the track.
In the event of snow/ice the John Charles Stadium track will be closed so we will use the track at Temple Newsam instead. Always check
the forum as any changes will be posted there. When using Temple Newsam we meet in the car park by the north gates and have a warm
up run to the track.
| Date | Session | Location |
|---|---|---|
|
14/01/2012
21/01/2012 28/01/2012 04/02/2012 11/02/2012 18/02/2012 25/02/2012 03/03/2012 10/03/2012 17/03/2012 24/03/2012 31/03/2012 07/04/2012 14/04/2012 21/04/2012 |
5 x 1 mile with 60s Recovery
8 x 800m/90s (Rest if doing B Monkey as race) 6 x 1 mile with 60s Recovery 15 x 400m with 60s Recovery 7 x 1 mile with 60s Recovery 10 Laps each alternating Marathon/5K paces 6 x 400 FAST! 6 x 1 mile with 60s Recovery 12 Laps each alternating Marathon/5K paces 6 x 400 FAST! YASSO 800 (10 x 800 in marathon time) 15 Laps each alternating Marathon/5K paces 6 x 400 FAST! 6 x 400 FAST! London/Manchester 6 x 400 FAST! Manchester |
JCSC
9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC
9am
JCSC 9am
JCSC 9am
JCSC 9am
JCSC 9am
|
During winter if we have any snowfall or ice the John Charles Stadium track will probably be closed. If this happens
then we will be doing the session at Temple Newsam instead.