Track Schedule

  • Forest 5 (no track)

  • Handicap Race 2 (no track)

  • Mike Trees - Technique Session

  • Pyramid Set - Objective: Changing gears, fastest efforts are at front and back of workout forcing you to work hard when tired. Set: In minutes 1,2,3,4,5,4,3,2,1 Recovery 1 minute between each interval Effort Level - 1-2 words for shorter intervals, 3-4 words for longer intervals (on feel) - set will be on the whistle.

  • 300m Repetitions - Objective - teaching the body to deal with harder efforts with shorter recoveries. Great for 5km/10km.  Set - 300m at effort level 1-2 words with 100m walk/jog recovery (max duration 30mins)

  • 1km Repetitions - Objective - Pace judgement. Aiming for consistent pacing over each 1km rep - do not start too fast! Set - 1km (2 1/2 laps) at 3-4 word answer pace with 2 min recovery (static/walk/jog). max duration of set 40mins

  • Handicap Race 3 (No track)

  • 200m Relays - Objective - time to have some fun! 200m relay in groups of 3 - duration of set 30mins. 

  • Timed intervals - Objective - judging effort level with recovery over the set duration. Great for 5km/10km. Set - 2 mins at 1-2 word answer with 1 min walk/easy jog recovery. Max duration 30mins

  • 1km Repetitions - Objective - Pace judgement. Aiming for consistent pacing over each 1km rep - do not start too fast! Have you improved from July.. Set - 1km (2 1/2 laps) at 3-4 word answer pace with 2 min recovery (static/walk/jog). max duration of set 40mins

  • Handicap Race 4 (no track)

  • 400m relays - Objective - time for some fun! Set - 400m relays in pairs. Max duration 40 mins

Login/Register