Winter training is now progressing and fitness is improving. December is a month when mileage and the volume of reps can increase. You will be looking to improve overall fitness ready for the major championships in the New Year. The daily runs (two runs a day for some of the seniors who have built up to it) are very, very important. The rep sessions will give you the quality training but do not neglect the basic running on other days. Over the Christmas and New Year period, you can concentrate on lower intensity training but increase mileage gradually ready for the second half of the winter programme.

Tuesday 29 8 x 1k (200 jog recovery); 4-5 x 1k for other groups

Thursday 1 easy run if racing Percy Pud or 60 min hilly fartlek

Saturday 3 5 mile progression run (each mile getting faster)

Tuesday 6     up to 5-6 x 1600 (55 seconds recovery) (1500/1200/1k/800 for other groups)

Thursday 8   Lodge Moor:

10 min tempo; 5 x long hill

or

7 min tempo; 4 x 1 min; 4 x 45 sec; 4 x 30 sec hills

Saturday 10 Venue (tbc):  monster

Tuesday 13   up to 20 x 400 (1 min or in pairs)

Thursday 15  Spiral Hills

Saturday 17 Venue (tbc): 2 x 5 min (1 min recovery); 10 x 1 min (1 min jog recovery); 2 x 5 min (1 min recovery)

Tuesday 20 5-6 x 1600 (50 seconds recovery) (1500/1200/1k/800 for other groups)

Thursday 22 60 min hilly fartlek

Saturday 23 Venue (tbc): monster