Track Schedule

  • Tempo run – 3 x 10-minute blocks @ Tempo pace Recovery 3 minutes. Measure each block and try to run the same distance for each one.

    Session objective: Pacing awareness and training the body to run comfortably hard for sustained periods.

    Effort: Broken words (RPE 6)                                                                                                                              

    39-minute session

    Set completed on whistle                                                                                                                                                                                                                                     

  • Race simulation – 600 metres as 100 fast 400 tempo 100 fast, recovery 1 minute.

    Session objective: Typically simulates a race where you go off fast then ease into race pace and working towards a fast finish

    Effort: Single words/Broken words/single words (RPE 9/7/9)                                                                                                                              

    40-minute session

  • Saltin Fartlek – 3 minutes hard 1 minute easy.

    Session objective: A variation on fartlek adding sustained efforts at VO2 max effort with a short recovery stressing both aerobic and anaerobic systems

    Effort: Broken words (RPE 7)                                                                                                                             

    40-minute session

    Set completed on whistle                                                                                                                                                                                                                                     

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