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8 x 800m efforts.
Route – Rodley, Calverley, Thornbury (distance 8.5 miles)
A hilly 10 mile course on a mixture of scenic country roads and well surfaced bridleway finishing in the stunning grounds of Ripley Castle.
Pre-entry (closes 31.10.16 – this race usually fills up quite quickly) –
http://www.runbritain.com/RaceDetail.aspx?eventid=75bd06cd5f66
8 x 800m efforts.
Route – Rodley, Calverley, Thornbury (distance 8.5 miles)
Distance – 8.75 miles
Efforts – 5 x 1 mile efforts
Route – Through Farsley, down to The Owl pub at Rodley, up Coal Hill Lane, along Intake/Swinnow through Stanningley, to Pudsey centre, then down to Fartown before heading back to the school.
Car Park session – Warm-up, Speed session in the car park – short timed efforts, pyramids, etc, steady run (back to the school), Cool down
Distance – 8.2 miles
Efforts – 4 x 1.5 miles
Route – Down to Stanningley, up Broad lane to Bramley Town Street, down Henconner Ln (past bus depot) to Wickes, up Pudsey Rd to Pudsey centre, on to Uppermoor, then Waterloo Rd and back to the school
8 x hill reps on either the Gib or Coal Hill Lane, 2-3 mile recovery run. (Total distance 6-7 miles)
Short efforts (400m approx)
Total distance about 6/6.5 miles – route Bankhouse, Fulneck, Pudsey centre