Track Schedule

  • Decreasing efforts
    3 x 4 minutes, 3 x 3 minutes, 3 x 2 minutes, 3 x 1 minute
    On the whistle

    Objective

    Controlling pace
    Each of the sets need to be run at the same pace. Increase pace through sets

    Effort

    Broken words to single words

    Duration

    41 minutes

    Useful for Half Marathon, 10km or 5km distances.

     

  • 1200 repeats
    Holding consistent pace for each 1200
    2.5 minute recoveries

    Objective

    Race pacing
    Run 1200s at target pace for Marathon, HM, 10K or 5K

    Effort

    Choose between Broken sentences or 3 to 4 words  

    Duration

    40 minutes

    Useful for Marathon, Half Marathon, 10km and 5km Distances

  • This will be held at track - more details to follow

  • Alternating pyramid
    2-3-4-3-2-3-4 - 2 minute recovery
    On the whistle

    Objective

    Teaches the athlete how to recognise changing paces as pace should decrease, increase then decrease

    Effort

    Single words thru to broken words thru to single words

    Duration

    35 minutes

    Useful for 10km and 5km distances

  • This will be held at Bracknell Rugby Club.

     

    More details to follow.

  • 400 repeats
    Holding consistent race pace for each 400
    1 minute recoveries

    Objective

    Race pacing
    Run 400s at target pace for 10K or 5K

    Effort

    Choose between Broken words or single words  

    Duration

    40 minutes

    Useful for 10km and 5km distnaces.

  • 800 repeats
    Holding consistent pace for each 800
    90 seconds recoveries

    Objective

    Race pacing
    Run 800s at target pace for HM, 10K or 5K

    Effort

    Choose between Broken sentencesor 3 to 4 words.

    Duration

    40 minutes

    Useful for Half Marathon, 10km and 5km distances.

Login/Register