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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, 5 min tempo run (to the car park), Speed session in the car park – short timed efforts, pyramids, etc, steady run (back to the school), Cool down
For senior entries contact Niall Bourke – XC Captain.
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)
For senior entries contact Niall Bourke – XC Captain.
For senior entries contact Niall Bourke – XC Captain.