Next Track Sessions

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

 

Tuesday 16th October 2018

Endurance group session 1 – Longer distance

2000 mtrs – tempo pace (5 mins rec)
1600 mtrs – 10k pace (4 mins rec)
1200 mtrs – 5k pace (3 mins rec)
800 mtrs – 3k pace (2 min rec)
400 mtrs – 1K pace (1 min)
2x 200 mtrs – Fast effort (jog 100mtrs rec)

Recovery see above
Effort see above

Endurance group session 2 – race targets 5k & 10K

3 sets of 6 x 300 mtrs

Recovery Jog 100 mtrs between efforts / 5 mins between sets
Effort 90% effort aiming to run each at a consistent pace

 

Thursday 18th October 2018

Endurance group session 1 – Longer distance

3 x 5 x 500 mtrs
Aim to run the last 150 mtrs faster

Recovery walk back 100 mtrs between efforts & 3 mins between sets

Effort @ 10k pace

Endurance group session 2 – race targets 5k & 10k

2 x 200mtrs – fast efforts (jog 100 mtrs rec)
1 x 400mtrs – 1k pace (3 min rec)
1 x 800 mtrs – mile pace ( 2 min rec)
1 x 1200 mtrs – 5k pace (1 min rec)
1 x 800 mtrs – mile pace (2 min rec)
1 x 400mtrs – 1k pace (3 Min rec)
2 x 200mtrs – fast efforts (jog 100 mtrs rec)

Recovery As above

Effort as above

 

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