Training
We have run, bike and swim sessions for club members, catering for all ages and abilities.
See below for details
We have run, bike and swim sessions for club members, catering for all ages and abilities.
See below for details
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 – More coming soon!
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.
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.
December 2023
Friday 1st 2X [200E (10s) 100M (10s) 50H (10s)]: 2X [25/50/75/100/125/150/175/200] (15s between each interval- odd sets Hard, even Easy): 400 strong pace: cooldown
Monday 4th 400 / 300 / 200 / 100 build intensity (30s between each): 200E: 2 x [10 x 50H (Reduce rest from 30” by 3” each 50): 200 mixed easy]: 500 as (25M/25E/25M/25H): cool down.
Wednesday 6th 400E: 2 x 200 (30s) (2nd faster than 1st): 4 x 100 (20s) (2” faster each 100): 8 x 50 (15s) (alternate H / E): 200 easy reset: 400 Best pace: 200 mixed easy: 16 x 25H (10s) (extra 20s rest after no 8): cool down
Friday 8th 200E: 8x 25H (10s): 400 (build by 100): 100E: 200H / 200E / 175H / 175E => 25H / 25E (10s between each, build effort): 200 mixed easy: cool down
Monday 11th 600 build effort: 200E: 4 x [ (6 x 50H) (rest 10s first set / 20s 2nd / 30s 3rd / 40s 4th) + 200E]: 400 Team Time Trial or holding pace: cool down
Wednesday 13th 400E: 16 x 25 [alt H / E] (5s): 100E: 400M: 200 mixed easy: 400MH: 200E: 8 x 50 (alt H / E) (10s): 400 easy
Friday 15th 200E: 4 x 50 (alternate E / H) (15s): 200E: 4x {150M (30s) 75H (30s) 25 Max (15s) 150E (15s)]: 600 Holding pace: 200 mixed easy
Monday 18th 200E: 10 x 200 (30s) as [25H/150M/25H]: 800 as (25M / 25E / 25M / 25H): cool down
Wednesday 20th 200E: 25H / 25E / 50H / 50E / 75H / 75E=> 200H / 200E (10s between each): 900 as [50E/50M/50H]: cool down
Friday 22nd 200E: 8 x 25H (10s): 200M: 100E: 200H: 200 mixed easy: 3 x (10 x 50H) (rest 20” 1st set, 30” 2nd, 40” 3rd): 200 mixed easy: 200 reduce by 50s
Monday 25th Bah Humbug!
Wednesday 27th Mambo No. 6: 6 x [100E / 100M / 100E / 100H (10s rest between each)] add 100m to 100M each set (last set is 100E / 500M / 100E / 100H): cool down
Friday 29th 200E: 8 x 25H (10s): 200E: 5 x [ 150H / 75H / 25H (30s between each) + increase intensity]: 200 mixed easy: 400 as [25M/25E/25M/25H]
November 2023:
Wednesday 1st) 400E / 8x25H (10s): 3 x [200E (10s) 300M (20s) 100H (20s)]: 200 mixed easy: 600 as (25M/25E/25M/25H):
Friday 3rd) 400E / 8×50 (15s) (alt H/E): 15x 100 (20s) as [4H / 1E]: 200 mixed easy: 100H / 200M / 300E (15s between each)
Monday 6th) 300E / 200M / 100MH / 50H / 50E: 5x [150M / 50H / 100E] (20s between each interval): 200 mixed easy: 600 (holding pace, check timing every 200)
Wednesday 8th) 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
Friday 10th) 250E/ 250M / 225E / 225M / 200E / 200MH / 175E / 175MH / 150E / 150H / 125E / 125H / 100E / 100H / 75E / 75H / 50E / 50Max / 25E / 25Max / 250E (10s between each)
Monday 13th) Red Mist session: 300E: 10 x 300 as [4 at (CSS time+6s), 3 at (CSS time +5s), 2 at (CSS time +4s), 1 at (CSS time +3s)] (20s)
Wednesday 15th) 400E: 8 x 25H (10s): 100E: 500M / 400M / 300M / 200MH / 100H (30s between each): 200 mixed easy: 4 x 100 (hold strong pace) (20s): 200 easy
Friday 17th) 400E: 8 x 25H (10s): 100E: 3 x [200M, 4 x 50 as (EM/M/MH/H), 4 x 25VH, 50E (15s between each interval)]: 200 mixed easy: 400 [strong pace]: cool down
Monday 20th) 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 cooldown
Wednesday 22nd) 400E: 300 [as 50H / 50E]: 20 x 100 [rest 10-15s holding manageable pace]: 100E: 100H: cool down
Friday 24th) 200E: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E (10s between each): 10 x 50H (Reduce rest from 30” by 3” each 50):200 mixed easy: Repeat 10 x 50 set:200mixed easy: 400M (Team time trial): 100E: Repeat 400 slightly faster: cooldown
Monday 27th) 200E: 4 x 50 (alternate H / E) (15s): 24 x 100 as 6x(M/H/M/E) (20s): 200 mixed cool down
Wednesday 29th) 200 E / 200M / 200H / 100E / 100M / 100H / 400E / 400M / 400H / 50E / 50M / 50H (30s between each): 200 mixed easy: 400 as (100H/200M/100H): cooldown
© 2023 All Rights Reserved.