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

February 

Friday 2nd           200E: 400 (build by 100): 100E: 200H / 200E / 175H / 175E => 25H / 25E (10s between each, build effort): 200 mixed easy: cool down 

Monday 5th         CSS test: 400E: 4 x 50M (15s): 8 x 25H (10s): 200E: 200 Max sustainable pace (record time): 100E: 100 no f/c: 100E: 400 Max sustainable pace (record time): 100E: 100 no f/c: 100E: [calculate CSS time = [(400 time – 200 time)/2]: 4 x 100[ dial in swim time = CSS time] (rest time= (CSS time)/4]: 200 [hold CSS pace]: cool down 

Wednesday 7th  400E: 8 x 25H (10s): 100E : 400M: 200 mixed easy: 400MH: 200E: 400H: 200 mixed easy: 8 x 50 (10s) alternate H / E: cool down 

Friday 9th            200E: 8 x 25H (10s): 200M: 100E: 3 x [10 x 50H / 200E] (rest 20” 1st set, 30” 2nd, 40” 3rd): 200 mixed easy 

Monday 12th        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 14th  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 16th         200E: 8 x 25H (10s): 200E: 4 x [ 150H / 75H / 25H / 100E (30s between each) + increase intensity]: 200 mixed easy: 8 x 100M (20s): cool down 

Monday 19th       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 21st  200E: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E (10s between each): 900 as [50E/50M/50H]: 200 mixed easy: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E (10s between each): 600 as [25M/25E/25M/25H] (15s): cool down 

Friday 23rd         200E: 8 x 50 [alternate E / H] (15s): 200E :20 x 100 as [3H / 1E](30s): 200 mixed easy 

Monday 26th     300 / 200 / 100 build intensity (30s between each): 200E: 10 x 50H (Reduce rest from 30” by 3” each 50): 200 mixed easy: 10 x 50H (increase rest from 6” by 3” each 50): 200 mixed easy: 400M: cool down. 

Wednesday 28th              200E: 25H / 25E / 50H / 50E / 75H / 75E=> 250H / 250E (10s between each): cool down  

January 

Monday 1st 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 3rd    400E: 2 x 200 (30s) (2nd faster than 1st) focus on power under the water: 4 x 100 (20s) (2” faster each 100):  8 x 50 (15s) (alternate H / E): 200 mixed easy: 400 Best pace: 200 mixed easy: 16 x 25H (10s) (extra 20s rest after no 8): cool down 

Friday 5th            200E: 8x 25H (10s): 200 mixed easy: 25H / 25E / 50H / 50E => 150H / 150E / 125H / 125E => 25H / 25E (10s between each): 200 mixed easy: cool down 

Monday 8th        200E: 4 x 50 (alternate E / H) (15s): 200E :24 x 100 as (1M / 1H / 1E) (30s): 200 mixed easy  

Wednesday 10th              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 12th         600 build effort: 200E: 4 x [ (6 x 50H) (rest 10s first set / 20s 2nd / 30s 3rd / 40s 4th) + 200E]: cool down 

Monday 15th     200E: 25H / 25E / 50H / 50E / 75H / 75E / 100H / 100E (10s between each): 6 x 100M (30s): 200E:  6 x 50H (20s): 200E:  6 x 25H (15s): 50E: 800 as (25M / 25E / 25M / 25H): cool down 

Wednesday 17th              200E: 25H / 25E / 50H / 50E / 75H / 75E=> 250H / 250E (10s between each): cool down  

Friday 19th         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 22nd    200E: 8 x 25H (10s): 400 build by 100s: 5 x [ 25E/75H/50E (20s) 75H/50E/25H (20s)]: 200 mixed easy: 400 (strong pace): cool down 

Wednesday 24th              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 26th         200E: 8 x 25H (10s): 200E: 5 x [ 150M / 75H / 25Max / 100E (30s between each) ] 200 mixed easy: 200M 

Monday 29th  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