Track Schedule

20th November Mile Repeats
Run the mile at slightly quicker than your target race pace. (e.g. for a 8mm parkrun to get a PB, try and run your miles around the track at 7.45mm) Aim for 4 reps (4 miles) with 60 seconds static recovery (not in lanes 1-3 while recovering!), maintaining a constant pace for each rep
40 mins set		 TBC
27th November

Diminishing Recoveries
400m efforts at 5K pace as follows:

400m/60sec recovery
400m/45seconds recovery
400m/30seconds recovery
400m/15seconds recovery
2min rest affter last effort
repeat for 35mins

 TBC
4th December

1200m repeats

(3 laps of track) with 400m jog recoveries, aim to remain consistent for each repeat and then jog slowly round for a lap, effort level 7/10 so able to talk in short sentences

 TBC
11th December 4 x 3 mins 90 sec walk recovery 5 x 2 mins 60 secs recovery 6 x 1 min 30 secs rest effort level 8-9/10 working on anaerobic endurance helping to work on increasing speed and strength TBC
18th December A fun and festive session.
Come along and join in!		 TBC
25th December Chrimbo day - Time for a day off smiley NA
1st January New Years Day - No track today  NA
8th January

400m repeats
A staple for all runners from mile to marathon!
This session focus is on 10k-half marathon pace with lots of half marathons coming up in the calendar

400m efforts at 10k-half marathon pace
200m active recovery
35min set

 TBC
15th January Bannister Time
(4min efforts with decreasing recoveries)
Sir Roger Bannister was famous for the four minute mile of course but we don't expect you to match his speed! These four minute reps are great for pushing endurance levels whilst the decreasing recovery helps build fitness.
4 mins effort/2 mins rec
4 mins effort/1:30 mins rec
4 mins effort/1 min rec
4 mins effort/30 secs rec
2 minute rest
4 mins effort/2 mins rec
4 mins effort/1:30 mins rec
4 mins effort/1 min rec
4 mins effort/1 lap of track recovery
45mins set		 TBC
22nd January

Yasso 800s
Developed by Bert Yasso as part of a marathon training plan it is designed to recreate your target marathon pace on the track in 800m efforts. e.g.:
3 hour marathon = 3 minutes for 800m effort
3:30 marathon = 3:30 minutes
4:00 = 4:00 minutes
5:00 = 5:00 minutes
And everything in between
Aim to complete every Yasso at your intended pace (i.e. if you are heading for a 4 hour marathon you need to complete each lap in 2 minutes.)

Recovery between each 800m: jog for the same time that it took for you to complete your 800m.  (i.e. if you did your 800m in 4mins, your recovery is 4mins)
40 min set
* if you aren't training for a marathon, you can still come along!

 TBC

 


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