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Monday Interval Session

Monday Interval.JPG

Monday Interval Session

Interval training is a structured workout that alternates between periods of high-intensity running and periods of lower-intensity recovery.


It's an effective method for improving cardiovascular fitness, speed, and endurance.

One of the benefits of Skelmersdale Running Club's interval training is its done in one location. So if you need time out during the session to recompose you can and then re-join the group when you are ready. 

How we incorporate interval training into our running routine:

We offer an interval workout every Monday where participants gradually increase their fitness.

We mix our interval training with other types of runs (social runs (Tuesday), group runs (Thursday) and long runs (Weekend)) to maintain a balanced training routine.


Over time, you can increase the intensity of your intervals by running faster or incorporating more challenging terrain. We can also lengthen the duration of your intervals or reduce the recovery time.


If you're new to intervals, we ask that you start with shorter and less intense intervals, and gradually increase the intensity as you adapt. And take time out during the session. 

Sample Interval Workouts:

Warm-Up: We begin with a 5-10 minute easy jog or brisk walk to warm up your muscles and increase your heart rate.


30 seconds of running at a fast pace followed by 30 seconds of walking or slow jogging (1:1 ratio). Repeat for 10-15 minutes.

1 minute of high-intensity running followed by 1 minute of recovery jogging (1:1 ratio). Repeat for 15-20 minutes.

2 minutes of high-intensity running followed by 1 minute of recovery jogging (2:1 ratio). Repeat for 20-30 minutes.

We incorporate games to keep your mind occupied and the sessions fun.

Cool-Down: After completing our interval sets, we finish with a 5-10 minute cooldown of easy jogging or walking to gradually bring your heart rate back to normal. 


Stretch and Recover: After our workout, we perform some gentle stretches to help with muscle recovery and flexibility.

Where do you meet?

We meet at 18:30 every Monday at Gardiners Place West Gillibrands, Skelmersdale WN8 9SP

Contact us to start your journey.

All participants must complete: 

Physical Activity Readiness Questionnaire.

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