Interval training will take place on the playing fields across the river. Starting promptly at 7pm and finishing around 8pm.
Overall target – improve your speed at 5-10k distances for road, trail, cross country and fell events.

NB 26 Jul – Please note there is no separate Junior session on the Rugby fields for the rest of the summer. Juniors have two options at the same time (Tue 7-8pm)
a) join the main interval session as below on the Rugby fields. The current intervals are short. Most of the juniors who have been in the Junior group recently would be capable of joining in.
b) join the Junior Endurance Run from B&B rugby Club. Meet at the B&B Club House. Supervised group run on local paths and trails and in the woods. Numbers limited. Please contact Tony Kingham for more information tonykingham@blueyonder.co.uk.
The Tuesday Junior Track & Field sessions at Beckfoot School are also cancelled over the summer holidays as there is no access to the School *
INTERVALS
In the 3 weeks to the next 5K (Keith & Judith Firm 5K series No 3 – Tue 3 Aug) we will be doing a ‘5k Fitness Boost’ with a target to a) work at 5k pace to acclimatise your body to that pace b) develop a strong finish.
10 min – warm up (easy run, dynamic stretches and 2-3 50m accelerations/strides)
30 min – intervals
4×3min split intervals – 2min at 5k pace, 1 min faster, with 2min jog recoveries
5 min jog recover
3×1min at your faster pace, with 1 min jog recover
10 min – cool down and stretches.
To adhere to England Athletics Guidelines you must BOOK YOUR PLACE in advance. Cost £1.00 Members, £2 guests. Respond to this event to book your place.
Please bring a face covering and continue to follow Covid control and social distancing guidelines during Bingley Harriers training sessions. Do not attend it you have any Covid symptoms, have had any contact with Covid, or you have been asked to self isolate. Queries to beckyweight@btinternet.com.
For more information please see the ‘Training’ section.