Monday Evening Sessions – Aug 25 to Jan 26
The Monday Evening Senior Endurance Group meets at 6.50pm every Monday of the year except for Bank Holidays. The sessions are led by Steve Shaughnessy EA Level 2 Coach, Rob McMurdo EA Level 2 Coach, Phil Carpenter EA Level 1 Run Leader, and Gavin Eyquem EA Level 1 Run Leader. From mid-Sept to mid-April, most sessions are on the Track, apart from some hill sessions. From mid-April to mid-Sept, most sessions are in Woodbank Park. The Coach for each session is shown in parentheses. Occasionally, a planned session may be changed at short notice because of weather conditions.
If you can run a 5k between 17 and 23 minutes, you will fit right in. If you are quicker or slower than this, get in touch: Steve Shaughnessy 07872 556371 or steveshaughnessy5@gmail.com News and last-minute updates for the Group are posted on the Woodbank Monday Evening FB page: https://www.facebook.com/groups/707246270063118
Session fees are £3.50 members/£5 non-members for all sessions, unless you have a track pass or Stockport Leisure Key. Fees are payable on the night into the Honesty Box, at the corner of the clubhouse. No pre-booking is required.
Forthcoming Session Details:
29 July – 4 x 800m, 4 x 400m on the track (Rob)
4 Aug – Triangle Pyramid Session in the Park (Steve)
11 Aug – 2 x 1000, 2 x 800, 2 x 600m, 2 x 200m on the track (Phil)
18 Aug – Choice of Sessions: (i) Running Bear Timed Mile at Macclesfield Track – there is a fee for this (£10 EA, £12 unaffiliated) and you need to pre-register. See Rob McMurdo for more info and/or here is the link to register: https://transforminglives.niftyentries.com/The-Running-Bear-Summer-2-0-Track-Mile (Rob)
(ii) Mile Session at the track – (i) 4 laps warmup; (ii) 4 x 800m; (iii) Self-timed mile (Steve)
25 Aug – Bank Holiday – no organised session
1 Sep - Hill Session – 2 reps on Cow Lane followed by one rep in Vernon Park (Rob)
8 Sep – 3000m, 2000m, 1000m in the Park (Gavin)
15 Sep – 12 x 400m (Steve)
22 Sep – Timed Pyramids on the track: 1min/2 min/3/4/5/4/3/2/1 (Phil)
29 Sep – 4 x 800m, 4 x 800m (Rob)
6 Oct – 5 x 1000m plus 200m jog recoveries (Steve)
13 Oct – 5 x 1200m (Phil)
20 Oct – Hill Session – West Park Hill Repeats (Gavin)
27 Oct – 3000m, 2000m, 1000m (Rob)
3 Nov – 12 x 400m (Steve)
10 Nov – 4 x 800m, 4 x 400m (Phil)
17 Nov – 2 x 1000m, 2 x 800m, 2 x 600m, 2 x 400m (Steve)
24 Nov – 5 x 1000m plus 200m jog recoveries (Rob)
1 Dec – 25 laps slow/fast (Steve)
8 Dec – 5 x 1200m (Gavin)
15 Dec – NZ Lamppost Shuttles (Phil)
22 Dec – Christmas Handicap 5k plus Optional Christmas Curry
29 Dec – No Session
5 Jan - Timed Pyramids on the track: 1min/2 min/3/4/5/4/3/2/1 (Steve)
12 Jan – 12 x 400m (Steve)
19 Jan – 4 x 800m, 4 x 400m (Rob)
26 Jan - 2 x 1000m, 2 x 800m, 2 x 600m, 2 x 400m (Phil