Next Track Sessions

Notice: Due to drainage works at the track High Jump will be unavailable until 25th August.

Our Coached Track Sessions for Distance Runners this week will be as follows:

Tuesday 14th August 2018

1500mtr SAL runners

2 to 3 sets 4 x 200 mtrs

Recovery 30 sec after each 200mtr / 6 mins between sets all recovery IS WALKING OR PASSIVE as needed (no floats)

Effort
200m @ 400 mtr pace

SAL 5K & 5K runners

2 sets of 200m/400m/800m/400m/200m

Recovery 2mins between each effort / 5 mins between sets all recovery IS WALKING OR PASSIVE as needed

Effort
200m @ KM pace / 400m @ 5k pace / 800m @ 10k pace

Endurance all groups

6 x 800 mtrs

Recovery 2mins between each effort / 5 mins between sets all recovery IS WALKING OR PASSIVE as needed

Effort
10k pace or Goal target pace if race target is further than 10K

 

Thursday 16th August 2018

SAL 1500mtrs & 5K

3k warm up run

8 x 100mtrs Strides

2K cool down

Recovery walk back recovery on 100m strides

Endurance all groups

10 min tempo
5 x 400mtrs
10 min tempo

Recovery 90 sec after each 400m / 3 mins after tempo & after last 400m all recovery IS WALKING OR PASSIVE as needed

Effort

Tempo (10m pace) 400m pick up pace to 5k efforts

 

Note To All

If competing @ weekends or looking to adjust the sessions for sharpening up please speak to one of the coaches to help plan accordingly

Also the option to swap ie to do some of the shorter faster reps or longer endurance based sessions will also help balance your distance / speed / endurance training – please speak to one of the coaches for advice.

Pace Chart