York Knavesmire Harriers offer training sessions 3 days a week ranging from social runs on a Monday, and Thursday, coach led endurance training on Tuesday (Track ) and Thursday ( Hills/ Threshold reps).

More details for these training sessions can be found below

Social Run @ York College
Feb 17 @ 6:30 pm
Track @ York University Track
Feb 18 @ 6:30 pm
Hill Reps @ University Road/Wentworth Way Underpass
Feb 20 @ 6:30 pm

From 17th October  2019
Thursday’s sessions will move to the underpass on York university road for hill reps. These will consist of short, medium, and long hills.

Hill reps help promote strength speed power and cardiovascular fitness.

From 27th Feb 2020.  Thursday’s sessions will move to Knavesmire Road for threshold loops. These should be run at a comfortable hard pace.

From 6th April 2020. Thursday’s sessions will move to the Knavesmire (wooded area running parallel with Tadcaster road). These will be cruise intervals; 1 mile loops run at threshold pace with 1 – 2 minutes recovery. These should be run at a comfortable hard pace.

Threshold Session.

Training lactate threshold increases the speed at which lactate occurs, enabling athletes to run at a faster pace before they fatigue. The benefits of being able to run at 6:30 pace compared with 7:00 pace is obvious. It means athletes will be running 30 seconds a mile faster before they fatigue.

Many runners only go on slow runs, staying away from speed work. While easy aerobic running is the basis of a training program, athletes can’t run slowly all of the time. Running slow all the time will just make you a slow runner. Once runners have a solid aerobic base of miles behind them, they need to incorporate faster workouts into their training program. Training using the whole continuum of paces, from slow running speeds to very fast speeds enhances both aerobic and anaerobic abilities. Fartleks, lactic threshold, intervals, and hill reps all can help runners learn a range of speeds and get FASTER.

Social Run @ York College
Feb 20 @ 6:30 pm
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