Monday Evening Sessions – Jan 26 to Jul 26
The Monday Evening Senior Endurance Group meets at 6.50pm every Monday of the year except for Bank Holidays. The sessions are led by Steve Shaughnessy EA Level 2 Coach, Rob McMurdo EA Level 2 Coach, and Phil Carpenter EA Level 1 Run Leader. From mid-Sept to mid-April, most sessions are on the Track. From mid-April to mid-Sept, sessions are either on the track or in Woodbank & Vernon Parks. The Coach for each session is shown in parentheses. Occasionally, a planned session may be changed at short notice because of weather conditions.
If you can run a 5k between 17 and 23 minutes, you will fit right in. If you are quicker or slower than this, get in touch: Steve Shaughnessy 07872 556371 or steveshaughnessy5@gmail.com News and last-minute updates are posted on the Woodbank Monday Evening FB page: https://www.facebook.com/groups/707246270063118 There is also a Monday Evening Session WhatsApp group – text Steve if you wish to join and a SHAC Monday Evening Session Strava Club: https://www.strava.com/clubs/SHAC-MonEvening
Session fees are £3.50 members/£5 non-members for all sessions, unless you have a track pass or Stockport Leisure Key (subject to change from 1 April 26). Fees are payable on the night into the Honesty Box, at the corner of the clubhouse. No pre-booking is required.
Forthcoming Session Details:
12 Jan – Timed Pyramids 1/2/3/4/5 min (Steve)
19 Jan – 4 x 800m, 4 x 400m (Rob)
26 Jan - 2 x 1000m, 2 x 800m, 2 x 600m, 2 x 400m (Phil)
2 Feb – 25 laps slow/fast (Steve)
9 Feb – 5 x 1000m plus 200m jog recoveries (Steve)
16 Feb – 5 x 1200m (Steve)
23 Feb – 3 x 2000m (Rob)
2 Mar – Timed Pyramids 1/2/3/4/5 min (Phil)
9 Mar – 4 x 800m, 4 x 800m (Steve)
16 Mar – 25 laps slow/fast (Rob)
23 Mar – 6 x 800m (Phil)
30 Mar – 5 x 1000m plus 200m jog recoveries (Steve)
6 Apr – Bank Holiday – no session
13 Apr – 4 x 1 mile Marathon Pace on track (Manchester Marathon 19 April) (Steve)
20 Apr – Hill Session on Cow Lane and Vernon (Rob)
27 Apr – Reverse Triangle Pyramid Session on 1k loop (Steve)
4 May – Bank Holiday – no session
11 May – 4 x 800m, 4 x 400m on track (Note: Offerton 5 is on Tues 12 May) (Rob)
18 May – 5 x 1000m on 1k loop – 2 min static recoveries (Phil)
25 May – Bank Holiday – no session
1 Jun – Grass session: 1k recce, 5 x 1k reps with 200m jog recovery (Steve)
8 Jun – Distance Pyramids on the track – 1/2/3/4/5 min (Rob)
15 Jun – 5 x 1200m on track (Steve)
22 Jun – 3 x 2000m on 1k loop (Phil)
29 Jun – Hill Session on Cow Lane & Vernon Park (Steve)
6 Jul – 4 x 800m, 4 x 400m on track (Steve)
13 Jul – Timed Pyramids on Track 1/2/3/4/5 min (Rob)
20 Jul – 5 x 1000m on 1k loop – 2 min static recoveries (Phil)
27 Jul - Reverse Triangle Pyramid Session on 1k loop (Steve)