Training
January 2023

Saturday 8 Yorkshire XC Championships (Lightwater Valley, North Stainley)
                      Derbyshire XC Championships (Woolaton Park)

Tuesday 10 up to 20 x 400 (1 min or in pairs)

Thursday 12 Lodge Moor: up to 10 min tempo; 3 min recovery; 10 x 1 min (uphill with jog back recovery)

Saturday 15 Monster session on grass with spikes (venue tbc)

Tuesday 17 5-6 x 1600 (60 seconds) (adjusted distance for other groups)

Thursday 19 Spiral hills

Saturday 21 Park session: 10 min; 2 x 5 min; 10 min (2 min recovery)

Sunday 22 Euro XC (Hannut, Belgium)

Tuesday 24 up to 8 x (800, 100 float, 200) (200 jog recovery)

Juniors: 4-5 x (500; jog 100; 300) (200 jog recovery)

Thursday 26 Steady run with strides

Saturday 28   Northern XC Championships (Witton Park, Blackburn) 

Tuesday 28 up to 20 x 400 (1 min recovery or with partner)

Thursday 30 Spiral hills