Training

We have run, bike and swim sessions for club members, catering for all ages and abilities.

See below for details

Running Sessions

Coached running sessions are at the Leeds Road Running Track, Huddersfield, HD2 1YY, free to KAL members. Suitable for adults and juniors over 7.
Wednesday 18:00-19:00, speed development with Coach John Levick.
If you are training alone, see below for some suggested running sets from Coach John that you can do on the track.

Cycling Sessions

Cycling – More coming soon!

Swimming Sessions

We have a coached swim session exclusively for club members at Huddersfield Leisure Centre pool on a Sunday at 5:30pm; sessions are bookable for club members in blocks, or as one-offs, but must be pre-booked via this website.  Head to our shop to book and pay.  

These sessions are suitable for adults and juniors over 7 years old who can swim 100m without stopping.    

For those training alone, see below for suggested swim sets. 

Training Sets

Running Track Sets

All sets are based around 4km of fast running, but should be reduced if new to speedwork, or can be increased to 5km if feeling good.

Best guidance is ‘If you feel you have only got one more interval in your legs, then don’t do it!’

You should learn your regular 400m and 800m interval times, and target them in training. Also, if your time drops significantly between intervals, then stop.

A proper warm up is essential, start with some easy running then choose some running drills which take your body through range of motions greater than you can expect when sprinting. And include a cooldown.

Efforts should be sustainable over the distance of the interval approximately 5km pace for 800m and faster for shorter.

Different distances run at different speeds helps to develop different energy pathways and muscle growth, hence the mix in many of the sets.

  • 10 x 400m (100m walk recovery) (add a little extra effort every 4th interval)
  • 2 x [800m / 600m / 400m / 200m] (first set with 200m jog between) (second set with 1min rest)
  • 4 x [800m / 200m] (100m walk recovery each interval)
  • 1200m / 1km / 800m / 600m / 400m / 200m (200m jog between each interval)
  • 4 x 400m / 4 x 300m / 4 x 200m / 4 x 100m (walk 100m between each interval)
  • 3 x [800m / 400m / 200m] (100m walk between each interval)

 

Swim Sets

JULY
 
Monday 1st       200E: 8 x 50 [alternate E / H] (15s): 200E :12 x 200 as [H/M/E ] (30s)
 
Wednesday 3rd 400E: 8 x 25H (10s): 100E: 400M: 100 mixed easy: 2 x 200MH (40s): 100E: 4 x 100H (30s): 100 mixed easy: 8 x 50H (20s): 200 mixed easy cool down
 
Friday 5th              400 (build by 100s): 200 (build by 50s): 100E: 300M / 300E / 250MH / 250E / 200MH / 200E / 150H / 150E / 100H / 100E / 50H / 50E (10s between each, build effort): 200 mixed cool down
 
Monday 8th         ​ 600 as(300E/200M/100MH): 100E: 3x [ (8 x 50H) (15s) / 200E (30s)]: 600 as(100MH/200M/300E)
 
Wednesday 10th 400E: 8 x 50 (15s alternate H/E): 100M(30s) 200M(40s) 400M: 200 mixed easy: 400MH (50s) 200H(40s) 100H: 200 mixed easy: 400 as (25M / 25H / 25M / 25E)
 
Friday 12th            200E: 8 x 25H (10s): 200(build by 50s) 100E: 4 x [ 200M / 50H (30s between each)]: 200 mixed easy: 8 x 100 (hold strong pace) (20s): 200 cool down
 
Monday 15th       200E: 8 x 25H (10s): 100E: 5 x 200MH (40s): 200 mixed easy: 10 x 50H (15s): 200 mixed easy: 600 as(25M/25E/25M/25H): cooldown
 
Wednesday 17th ​ Mambo No. 5: 5 x [100E / 100M / 100E / 100H (10s rest between each)] add 100m to 100M each set (last set is 100E / 500M / 100E / 100H): cool down (Mambo 6 for IM athletes!)
 
Friday 19th           ​ 200E: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E / 125H / 125E / 150H / 150E (10s between each): 400M: 100E: 400M (try to repeat swim time): 200 mixed easy: 4 x 50H (20s): 100E: 6 x 25H (10s):  200 mixed easy cool down 
 
Monday 22nd      200E: 8 x 25H (10s): 400 build by 100s: 5 x [ 50E/50M/50H (20s) 150M (20s)]: 200 mixed easy: 4 x 100 (alternate H / E (15s)): cool down
 
Wednesday 24th              ​200E: 8x 50(alternate H/E) (15s): 8 x 100 strong[css](20s) (hold pace): 200 mixed easy: 800M:  100E: 400 Team time trial: cooldown
 
Friday 26th            400 / 200 / 100 build intensity (30s between each): 100 mixed easy: 400M: 200 mixed easy: 15 x 50H (6 on 30” rest, 6 on 15” rest, 3 on 5” rest): 200 mixed easy: 400M: 200 mixed easy
 
Monday 29th        200E: 4 x 50 (alternate H / E) (15s): 24 x 100 as 6x(M/H/M/E) (20s): 200 mixed cool down 
 
Wednesday 31st    400E: 2 x 200 (30s) (2nd faster than 1st): 4 x 100 (20s) (2” faster each 100):  8 x 50 (15s) (alternate H / E): 400 race pace: 200 mixed easy: 400 (can you match race pace): cool down
 
June sets:
 
Monday 3rd       600 as(300E/200M/100MH): 100E: 2x [ [10 x 50H](15s) + 200E]: 300 Time Trial: 600 as [100MH/200M/300E]
 
Wednesday 5th    200E: 8x 50 [alternate H/E](15s): 8 x 100 css pace(20s): 200 mixed easy: 800 [25M/25H/25M/25E]:  200 mixed easy: 8x 50[alternate H/E](15s): cooldown
 
Friday 7th           400E: 8 x 25H (10s): 100E: 400M: 100 mixed easy: 2 x 200H (40s): 100E: 4 x 100H (30s): 100 mixed easy: 8 x 50H (20s): 200 mixed easy cool down
 
Monday 10th       ​200E: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E / 125H / 125E / 150H / 150E (10s between each): 400M (30s): 200E: 400M (try to repeat swim time): 200 mixed easy: 4 x 50H (20s): 6 x 25H (10s):  200 mixed easy cool down
 
Wednesday 12th​ 400E: 8 x 50 (15s) [ alternate H/E]: 100M(30s) 200M(40s) 400M (try to hold pace): 200 mixed easy: 400M(50s) 200MH(40s) 100H: 200 mixed easy: 400 as (25M / 25H / 25M / 25E)
 
Friday 14th​           200E: 8 x 25H (10s): 200[build by 50s] 100E: 4 x [ 200M / 50H (30s between each)] : 200 mixed easy: 10 x 100 css pace (25s): 200 cool down
 
Monday 17th       ​200E: 4 x 50 [alternate H/E](15s): 24 x 100 as 6x[100M/100H/100M/100E](20s): 200 mixed cool down
 
Wednesday 19th ​ Mambo No. 5: 5 x [100E / 100M / 100E / 100H (10s rest between each)] add 100m to 100M each set [ast set is 100E / 500M / 100E / 100H]: cool down
 
Friday 21st           ​200E: 8 x 25H (10s): 400 build by 100s: 5 x [ 50E/50M/50H (20s) 150M (20s)]: 200 mixed easy: 4 x 100 [alternate H / E ](15s): cool down
 
Monday 24th       Goldilocks session: warm up [300E / 200M / 100H / 100E (20s between each)]: 4 x 100 / 200 / 4 x 100 / 300 / 4 x 100 / 400 [all at CSS pace](all at (CSS/4) rest): 200 mixed down.
 
Wednesday 26th   350E / 300ME / 250M / 200M / 150MH / 100H / 50Max: 100 no f/c: reverse steps 50 => 350 (20s each interval)
 
Friday 28th       200E: 8 x 25H (10s): 200E: 4 x [150H / 75H / 25H / 100E (30s between each) + increase intensity]: 200 mixed easy: 400 Team Time Trial: 8 x 25H (10s): cool down