Thursday Improvers

The Improvers group is a mixed ability group and we usually train in one location/street so nobody gets left behind, no matter their running pace and fitness level, although it is beneficial if some basic running experience and general fitness have already been gained.

The session involves some form of interval training with short effort runs (at one’s own level) interspersed with short recovery periods (steady jog). Everybody works at their own level and at a pace/effort level that is achievable, the idea being that all abilities improve over time. There is a run from a start point to the training location,(and back afterward), but there is also the option of meeting directly at the training location, thereby shortening the session. The sessions are only as hard as individuals want to make them, although there is usually some uphill running involved. Come along and give it a try….nothing to lose and everything to gain.

As a guide, during each training session, a distance of between 4-6 miles would be covered at various paces (some effort and some at jog) and the run from the meeting point is usually not more than a mile or so – the option is always there to meet at the actual training location for a shorter session.

We are a friendly bunch too!

The Waggon & Horses, Millhouse 6.30pm start (until 8pm approx).

DateSession
03/04/25SpiralsJunction of Dobcroft Rd/Abbeydale Rd South
what3words.com/heats.coherent.damp
10/04/25PaarlaufJunction of Dobcroft Rd/Abbeydale Rd South
what3words.com/heats.coherent.damp

What 3 Words for shorter session:
heats.coherent.damp
17/04/25PyramidsBottom end of Strawberry Lee Lane (behind Pavilion)
what3words.com/heats.coherent.damp
24/04/25Hill repeatsJunction of Brickhouse Lane and Causeway head Rd
what3words.com.villa.swear.among
01/05/25SurgesJunction of Baslow Road and Grove Road
what3words.com.transfers.seat.tinsel
08/05/25PaarloufJunction of Longford Road and Longford Drive
what3words.comtransfers.seat.tinsel
15/05/254321 tempoJunction of Blacka Moor Rd and Church Lane
what3words.com.transfers.seat.tinsel
22/05/25321 tempoJunction of Kerwin Rd and Causeway head Rd
what3words.com.chins.wants.twig
29/05/25SpiralsBottom of Moss Road (near pavilion)
dirt.chains.covers
05/06/25PyramidsBottom end of Strawberry Lee Lane (behind Pavilion)
what3words.com/heats.coherent.damp
12/06/25Hill repeatsJunction of Brickhouse Lane and Causeway head Rd
what3words.com.villa.swear.among
19/06/25SurgesJunction of Baslow Road and Grove Road
what3words.com.transfers.seat.tinsel
26/06/25PaarloufJunction of Longford Road and Longford Drive
what3words.comtransfers.seat.tinsel
03/07/254321 tempoJunction of Blacka Moor Rd and Church Lane
what3words.com.transfers.seat.tinsel
10/07/25321 tempoJunction of Kerwin Rd and Causeway head Rd
what3words.com.chins.wants.twig
17/07/25SpiralsBottom of Moss Road (near pavilion)
dirt.chains.covers
24/07/25PyramidsBottom end of Strawberry Lee Lane (behind Pavilion)
what3words.com/heats.coherent.damp
31/07/25Hill repeatsJunction of Brickhouse Lane and Causeway head Rd
what3words.com.villa.swear.among
07/08/25SurgesJunction of Baslow Road and Grove Road
what3words.com.transfers.seat.tinsel
14/08/25PaarloufJunction of Longford Road and Longford Drive
what3words.comtransfers.seat.tinsel
21/08/254321 tempoJunction of Blacka Moor Rd and Church Lane
what3words.com.transfers.seat.tinsel
28/08/25321 tempoJunction of Kerwin Rd and Causeway head Rd
what3words.com.chins.wants.twig
04/09/25SpiralsBottom of Moss Road (near pavilion)
dirt.chains.covers
11/09/25PyramidsBottom end of Strawberry Lee Lane (behind Pavilion)
what3words.com/heats.coherent.damp
18/09/25Hill repeatsJunction of Brickhouse Lane and Causeway head Rd
what3words.com.villa.swear.among
25/09/25SurgesJunction of Baslow Road and Grove Road
what3words.com.transfers.seat.tinsel
02/10/25PaarloufJunction of Longford Road and Longford Drive
what3words.comtransfers.seat.tinsel
Session details
SurgesFartlek training. Alternating periods of effort/steady jog
PaarlaufPair running. Everyone takes a turn to run as fast as they can, while the other person jogs
321 Tempo3 Parkrun pace efforts of reducing distance
Hill repeats
Spirals, Pyramids
Hill efforts/repeats – effort up, recovery down
4321 Tempo4 minute efforts, with reducing rest periods of jogging in-between
2 up, 2 downHill efforts. 2 mins up, 2 mins recovery down – Repeat