Weekly training programme

Further details of each run, including expected route and length, are communicated via Spond App each week. Timings below are indicative, if you want to join us please get in touch via airecentrepacers@hotmail.co.uk and details will be sent to you. Away runs to local places will also be organised on Sunday mornings and summer evenings.

When and where?	Description
Monday 5.45pm for 6pm Airebrough Leisure Centre	Club run for all Run Leaders plan routes of approximately 5 miles at a steady pace returning within the hour
Monday Groups meet between 5.30pm and 7pm Airebrough Leisure Centre	Club run for all Run Leaders plan routes of approximately 5 – 7 miles with opportunities on the night to lengthen the run as you wish. In winter, a 4-week rolling programme is followed aimed at improving fitness, speed, stamina and technique. These sessions are suitable for everyone and you can make them as hard or easy as you like. • 1st Monday of the month: ‘Out & Back’ run • 2nd Monday of the month: Hill Reps session • 3rd Monday of the month: Steady road run of 5-7 miles • 4th Monday of the month: Menston Park ‘track’ session
Monday 6.45pm for 7pm Airebrough Leisure Centre	Improvers group Twice a year we organise an improvers group designed for members who can run 5K but are looking to improve in speed, endurance or strength to 10K and beyond. You may be fairly new to running; you may be returning to running after some time away; or you may just want structured support to improve to 10K – everyone is welcome! Improvers groups are currently organised in January and September for the term and meet with the 7pm run group.
Wednesday 6.45pm for 7pm Airebrough Leisure Centre	Club run for all Run Leaders plan routes of approximately 5 – 7 miles with opportunities on the night to lengthen the run as you wish. Every 3rd Wednesday of the month in winter will challenge you to an Airport Tunnels Sprint session.
Sunday 7.30am – 8am Various locations	Speed sessions These structured sessions use techniques such as interval training, pyramids, fartleks and hill reps to target speed, strength and endurance. Sessions are announced on Facebook and usually meet within Tranmere/High Royds areas. Completed within 30 mins to allow time to get to Club Run or Junior Parkrun.
Sunday 8.15am for 8.30am Airebrough Leisure Centre	Club run for all Run Leaders plan off road stead runs of approximately 6 – 10 miles (with opportunities to shorten or lengthen as required).