Hills - Oakwell Area (Bala St, Windermere Rd & Belgrave Rd)
3 different hills working hard on the uphill with jog recovery on downhill.
Hills - Blackburn Ln, Queens Ave & Hope St (Off Summer Lane)
Hills Reps - 3 different hills aiming to do a total of 6-9 reps. You choose how many reps you do on each hill.
Speed - Town Centre (Mayday Green)
200 meter fast followed by 200 meter jog. Aim to do 12 fast legs.
Hills - Heelis Street (off Wood Street)
Working on the uphill, then jog on the downhill. Aim to do 5-8 reps.
Hills - Keresforth Close (off Broadway)
1 hill. Work hard going up the hill, then jog going down the hill. 20 minute session.
Hills - Doncaster Rd area (Waltham St, Brinkman St, Gold St
2 longs hills and 1 short hill. Aim to do 7 - 10 reps in total split across the 3 hills.
Speed - Broadway Area (start outside medical centre on Woodland Drive)
0.47 mile loop which is run anti clock wise to Broadway, along Broadway re-joining Woodland Drive. Aim to do 5 to 8 reps with one minute for recovery between each rep.
Hills - Oakwell Area (Bala St, Windermere Rd & Belgrave Rd)
3 different hills working hard on the uphill, then jog recovery on downhill. Aim to do 7 to 9 reps.
Hills - Keresforth Close (off Broadway)
1 hill, working hard going up the hill, then jog recovery going down the hill. Aim to to 7 to 10 reps.
Speed - Stocks Lane/ Myrtle St
400m reps. Run 300 meters at a good pace, and then 100 meters faster. Static recovery after each rep. Aim to do 8 to 10 reps.
Hills - Heelis Street (off Wood Street)
1 Hill working on hard going up the hill, then jog going down the hill. Aim to do 7 - 9 reps.
Speed - Churchfields loop
1 km loop speed work. Aim to do 3 - 6 reps with 1 min 15 secs recovery between reps.
Hills - Raley St, St Edwards Ave, Racecommon Rd and Crompton Ave
2 sides fast, then 1 side jog. A continuous loop. 17 minute session.
Hills - Oakwell Area (Bala St, Windermere Rd & Belgrave Rd)
3 different hills, working hard going up the hill then , jog recovery going down the hill. Aim to do 10 to 14 reps.
Speed - Broadway Area (start outside medical centre on Woodland Drive)
Run anti clock wise to Broadway, along Broadway re-joining Woodland Drive. Aim to do 7 - 9 reps with 1 minute recovery between reps.
Hills - Heelis Street
Pyramids using lamp posts as markers. Less experienced runners can work their way to fist lamppost after junction on left as their upper limit. Bottom to top to start, then decrease by 1 every time, then increase. 20 minutes in total.
Speed - Town centre (Mayday Green)
500 meter reps. Run 400 meters at a good pace, then 100 meters at a faster pace. Aim to do 8 to 10 reps.
Hills - Keresforth Close (off Broadway)
Working hard going up the hill, then jog going down the hill. Aim to do 8 - 12 reps.
Speed - Churchfields loop
1 km loop. Aim to do 5 to 8 reps with 1 min 15 secs static recovery.
Hills - Keresforth Close (off Broadway)
Hill work - 1 hill working on the uphill jog on the down hill. 23 mins in total.
Speed - Town centre-Mayday Green
500 m reps 400m good pace last 100m at higher pace. 8 - 10 reps.
Hills - Heelis St
Hill work pyramids using lamp posts as markers. Bottom to top to start, then decrees by 1 every time, then increase. 20 minutes in total.
Hills - Oakwell Area Bala St, Windermere Rd & Belgrave Rd
Hills Reps- 3 different hills. 5 - 8 reps.
Working hard on the uphill, jog recovery on downhill
Hills - Raley st, St Edwards Ave. Racecommon Rd and Crompton Ave
Hill work 2 sides fast 1 side jog. 17 minutes in total.
Hills - Heelis St (off Wood St)
Hill Work. 7-9 reps. Working on uphill then jog downhill.
Speed - Stocks Lane/ Myrtle St
Speed work. 8 - 10 rep 400m reps. 300m good pace -100m faster.
Hills - Keresforth Close (off Broadway)
7 - 10 reps - working on the uphill jog on the down hill.
Hills - Oakwell Area Bala St, Windermere Rd & Belgrave Rd
7 - 9 Oakwell Area
Bala St, Windermere, Rd & and Belgrave Rd
Speed - Broadway Area (Old Loop)
Speed work on old loop which is 0.47 miles. 5-8 reps 1 minute rest.
Hills - Doncaster Rd area- Waltham St, Brinkman St, Gold St
Hill reps- 3 hills 2 long ,1 short
7-10 reps split between the 3 hills.
Hills - Keresforth Close (off Broadway)
20 mins hill work - 1 hill. Working on the uphill, jog on the down hill
Hills - Heelis St (off Wood St)
5 - 8 hill reps working on the uphill then jog on the downhill.
Hills - Blackburn Lane, Queens Ave & Hope St (Off Summer Lane)
6-9 hill reps across 3 different hills. Jog recovery.
Hills - Oakwell Area Bala St, Windermere Rd & Belgrave Rd
10 - 14 hill reps. Reps- 3 different hills, working hard on the uphill, jog recovery on downhill.
Speed Work - Town centre - Mayday Green
500m reps - 400m good pace, last 100m at higher pace. 8 - 10 reps.
Hill Reps- Sheffield Rd area-Cemetery Rd, Tune St, Commercial St, Corporation St & Oxford St
Hill reps - up each hill at least once, then jogging down to recover. 6-10 uphill reps in total.
Speed Work - Broadway area
Speed work - old loop. 7-9 reps with 1 min recovery between.