Next Track Sessions

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

Tuesday 24th April 2018

Endurance group 1
6-8 sets of 500m/200m/100m
Recovery Jog between each distance and
Effort – between 5k & 3K effort

Track Outdoor athletes 800m to 5k mtr events upcoming SAL
6 x (2 x 400m). @ 5K pace,
Recovery – 200 meters jog between each 400m with 400m jog between sets.
Effort: – @ 5K pace

 

Thursday 26th April 2018

Endurance group 1 long
1k, 400m, 400m, 1K, 400m, 400m, 1K
Recovery 2 mins minimum recovery but can take up to 3mins between efforts if needed if running hard 400m, recovery should be active walk /jog
Effort – [email protected] 10k effort – 400m @ max effort

Track Outdoor athletes 800m to 5k mtr events upcoming SAL
Very easy running 2-3 miles depending on the event,
Alternatively, run warm-up of 400m then 5 to 8 x 200mtrs strides finish with a gentle mile cool down.
Recovery – walking 200 meters
Effort: – brisk strides

 

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