17 April

Jules Fairley

Threshold Set
1K repeats with 2-minute recoveries

Session objective: Each 1K ran at Threshold pace and each one at same pace to teach how to pace correctly 
Effort: Broken sentences (RPE 6)   
40-minute session

24 April

Jules Fairley

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 

1 May

TBC

Pyramid Efforts at 5k pace
400m/30sec recovery
800m/60sec recovery
1200m/90sec recovery
1600m/120sec recovery
1200m/90sec recovery
800m/60sec recovery
400m/30sec recovery
40 min set

Focus on finding your pace and holding it for varying lengths of time, improving conditioning, speed and endurance.

08 May

AGM

***NO TRACK***

Annual AGM

Please attend AGM at South Hill Park if you can!

Support your club, thank you

15 May

Joan Barker

Alternating Pace
800m @ 10k pace
200m jog
300m @ 5k pace
300m jog
2-3 mins static recovery (depending on fitness)
repeat
40 min set
Learning to run at different paces
This is a good set for 5-10k, pushing you to run faster on tired legs.

22 May

TBC

TBC

29 May

n/a

***NO TRACK***

BFR Handicap Race 1

Its back, its in the forest - no track tonight

Look out for emails for information on how to take park in this great series of summer races

5 June

Jules Fairley

Compound session
1200 metres as 800 @ 10k pace 400 @ 5k pace recovery 2-minutes between sets
Session objective: Teaching the body to cope with different intensities
Effort: Broken sentences on 800s (RPE 6) single words on 400s (RPE 8)
40-minute session 

12 June

Joan Barker

Mona fartlek
5 mins easy running
2 x 90sec effort/ 90sec easy
4 x 60sec effort/ 60sec easy
4 x 30sec effort/ 30sec easy
4 x 15sec effort/ 15sec easy
5 mins cool down

Efforts at 10k pace, easy 1 min per mile slower
Working on speed endurance - helping you to run faster for longer

30 min set

19 June

TBC

TBC

26 June

n/a

***NO TRACK***

BFR Handicap Race 2

Its back, its in the forest - no track tonight

Look out for emails for information on how to take park in this great series of summer races

3 July

TBC

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.