Next Track Sessions

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

Tuesday 19th June 2018

Endurance group 1
3 x 800mtrs, 3 x 400mtrs, 3 x 200mtrs

Recovery – 1 min after 800m, 30 sec after 400mtrs, 15 sec after 200m

Effort 800m @ mile pace, 400m @ 800m pace, 200m @ best effort

Track Outdoor athletes 800m to 5k mtr events & for Athletes at SAL
7 x 400mtrs

Finish with 5 x 100 mtrs strides (on back straight walk back recovery)

Recovery – 400m float
Effort: – SAL runners (3k pace) non-SAL runners (1mile pace)

 

Thursday 21st June 2018

Endurance group 1 long

3/4 x (1 x 5mins / 1 x 3mins)

Recovery 2 mins between each rep /3 mins between sets

Effort 5k pace

Track Outdoor athletes 800m to 5k mtr events & for Athletes at SAL

6 to 12 x 200mtrs (6 only for SAL Athletes)

Recovery 200 mtrs

Effort non-SAL runners @ Goal race pace / SAL runners slower than Goal race pace, focus on running good running form – Save legs for Saturday

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