Track Schedule

  • Cadence set –

    400s as 100 easy 100 fast 100 easy 100 fast

    Recovery 1-minute between each 400.


    Concentrate on faster turnover to help increase cadence.

    All fast efforts on the straights think relaxed sprints rather than flat out

  • Increasing pace -

    2k (5 laps) sets as:

    600 @ 5k pace

    200 easy

    400 at 3k pace

    200 easy

    200 fast

    200 easy

    100 sprint

    100 easy

    2-3 sets.

    2-minute recovery between sets.

    Great way to learn about pacing and control

  • 400 Relays – 400 metre repeats in pairs.

    Try to remain consistent, the tendency is to go off far to hard and paying the price later in the session

  • BFR - 400m Time Trial

    Time to get speedy! Open to all

    Starts at 7pm - We will be doing multiple groups to ease congestion

    If you are interested in attending please pre-register if possible by dropping a note to

  • Up & down pyramid

    in minutes alternating hard and easy

    1-1, 2-2, 3-3 1-minute recovery then 3-3, 2-2, 1-1 1-minute recovery then 1-1, 2-2, 3-3

    all hard efforts at VO2 Max.

    Teaches body to cope with Lactate accumulation. Set completed on whistle

  • Foxes & Hounds

    90 seconds in one direction 1-minute recovery then 90 seconds in the other direction 1-minute recovery.

    A great way to see if you are improving against yourself or other runners

  • Yasso’s – 800 metre repeats with 1 to 2-minute recoveries depending on fitness.

    Each 800m should simulate the marathon pace you are expecting to run.

    - For the set think 8-9/10 effort (Not marathon pace!)

    i.e. 4-hour marathon = 4 minute 800

  • Tempo run

    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. Pacing awareness and training the body to run comfortably hard for sustained periods. Set completed on whistle

  • Race simulation – 600 metres as 100 fast 400 tempo 100 fast, recovery 1 minute. Typically simulates a race where you go off fast then ease into race pace and working towards a fast finish

  • Reverse Pyramid – in minutes 5,4,3,2,1,1,2,3,4

    Recovery 1 minute between each interval.

    Changing gears, fastest efforts are in the middle of workout forcing you to keep pace on latter part of pyramid.

    Set completed on whistle

  • VO2 Max

    VO2 Max – Complete as many 400s in 40 minutes with a 30 second to 90 second recovery depending on fitness. Key is to run each 400 at the same VO2 pace to teach pacing

  • Threshold Set – 1K repeats with 1 to 2-minute recoveries depending on fitness. Each 1K ran at Threshold pace and each one at same pace

  • Mixed set – 2 miles @ tempo pace Recovery 90 seconds followed by 4 x 300 @ VO2 Max Recovery 90 seconds. 2-3 sets.  

    Simulates how it feels to race by running hard for a sustained period before picking up the pace for the tail-end of the race

  • Saltin Fartlek – 3 minutes hard 1 minute easy. A variation on fartlek adding sustained efforts at VO2 max effort with a short recovery stressing both aerobic and anaerobic systems

  • Hi Team,

    Time for a classic. You can tailor this for your marathon training, all the way down to your 5k training

    1. Start with 3 repeats of 1 mile in the first session. Run each mile at about 10 to 15 seconds faster than your realistic race pace
    2. Recover (at an easy pace) for a half-mile (two laps of the track) in between repeats. Make sure your breathing and heart rate have recovered before you start your next repeat.
    3. Try to maintain that same pace (10 to 15 seconds faster than your realistic goal marathon pace) for each one.
    4. If you're an advanced runner, try to work your way up to 6 repeats. Intermediate runners may want to stop at 4 or 5 repeats.
    5. Use the mile repeat to work on your running form, paying attention to your stride, posture, arm swing, and your breathing.

    Mile repeats are a nice break from doing your long, slow distance workouts in preparation for a marathon or half marathon.

    They help you work on your race rhythm and turnover. They will help build your stamina and the muscle and energy systems you need for sustained speed.