Track Schedule
| 19th June |
Jules |
TRACK NOT AVAILABLE 800m relays and Bleep Test South Hill Park |
| 26th June | NO TRACK - BFR HANDICAP RACE 2 | |
| 3rd July | Joan | Mystery Fartlek 40 minutes on the whistle: a continuous mix of slower and faster paced running. Only the person with the whistle knows how long you will be running at each pace. Think 6/10 easy, 8/10 effort. |
| 10th July | James | PYRAMID SESSION 38 Min set. on the whistle. Unlike Mystery last week you will know how long you are running for. Efforts will be 2, 4, 6, 8, 6, 4, 2 min. recovery will be 1 Min between efforts. efforts at 5 k pace with the aim to keep them consistent recovery to be walked or slow jog depending on your personal choice 8/10 effort |
| 17th July | Combination Set 600m to be broken down as: 400m @10k pace 200m @5k pace 200m recovery repoat for 35mins A good set for working on a fast finish or for picking up the pace in the second half of a race. |
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| 24th July | KM REPEATS Effort should be equal to or slightly quicker than your 5 k PB. 2.5 laps of the track. Then recovery will be the time it takes to walk the 200 mtrs back to the start line. 35 min set. |
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| 31st July | NO TRACK - BFR HANDICAP RACE 3 | |
| 7th August | Diminishing Recoveries 4 x 400m efforts at 5K pace: 400m/60sec recovery, 400m/45seconds recovery, 400m/30seconds recovery, 400m/15seconds recovery 2 minute rest between sets 40minute set Learning to hold a faster pace without fatiguing. |
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| 14th August | Joan | 5 minute intervals 5 x 5 minutes with 2 minutes active recovery (walk/jog) as follows: reps 1 & 2 at 10k pace (followed by 2 mins AR) reps 3 & 4 at 5k pace (followed by 2 mins AR) rep 5 at 3k pace (followed by 2 mins AR) |
| 21st August | Bernice | 1 lap WU 200m effort with 200m jog recovery x 2 then 1 x 400 effort, 2 mins static rest and repeat 40 min set or until you are not able to hit the pace, aiming for effort 9/10 but keeping consistent |
| 28th August | NO TRACK - NAKED HANDICAP | |
| 4th Sep | 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 |