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, fell events, and the final (No 4) Keith & Judith Firm Club 5k on Tue 7th Sept
NB There is no separate Junior group at B&B over the summer, but Juniors can :
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 4 weeks to the next 5K (Keith & Judith Firm 5K series No 3 – Tue 7 Sep) John Smithurst will be leading a ‘Race Pace Training’ set with a target to a) work at 5k pace to acclimatise your body to that pace b) work at a faster pace when needed. This set will build on previous sets with more effort and shorter recoveries (rec)
John Smithurst
John has added a useful pace chart. “This is not only for my Tuesday session but for any type of run you want to do at your correct pace. Your pace is your current pace, best judged by a race in the last two months. Don’t be tempted to take a pb from years ago. Train at your current fitness and you have a chance you will improve it, chase it too quickly and you increase your chances of injury”. Find it in the header pictures or under Files. We will try and get a better copy but this is what I have for now.
5 min – warm up (easy run, dynamic stretches and 2-3 50m accelerations/strides)
Intervals 30.5 min total time : 20.5 working, 10 mins recovery time
2 min 5k pace, 1 min rec
2 min 5k pace, 1 min rec
4 min 10k pace, 1 min rec
1 min 1mile pace, 1 min rec
1 min 1mile pace, 1 min rec
And repeat ;-) and finish with :
30 secs best pace
Cool down jog and static stretching

If you have not done ‘speed’ intervals before or recently you can still join in at a lower pace – ask one of the leaders or coaches for advice. Any changes in your running pace or distance should be introduced gradually so your body has time to adjust and to reduce the risk of strains or injury.

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.