**** Please Note ****

Often there will be a club or group on the track until the start of our session at 7pm

 We ask you respect those already using the track

   Date

   Lead

Set

22nd

November

Jules Fairley

Reverse combination
600 metres as 200 @ 3k Pace/400 @ 5k pace 
Recovery 2-minutes between sets
Session objective: Teaches the body how to ‘float’ after a fast start 
Effort: going from single words (RPE 9) through to broken sentences (RPE 7)
35-minute session

29th November

Mike Sankey

Mile Repeats (1600m)
Aim for 3-5 reps at 8/10 effort with 2-3 minute static recovery

6th December

Joan Barker

Mixed Pace Intervals 
5 mins at faster than HM pace 
1 min at faster than 5k pace 
2mins at faster than 10k pace 
All off 1 min active recovery (walk or jog) 
Pattern repeated as follows: 5 - 1 - 2 - 2 - 1 - 5 - 5 - 1 - 2 
Finish with 400m cool down lap 
Session objective: Keeping your efforts/pace going under fatigue.
35-minute session

13th December

TBC

TBC

20th December

TBC

TBC

27th December

n/a

****** No Track Session ******

****** Merry Christmas ******

Virtual track set, from sofa to fridge at 1/10 effort and repeat

3rd January

TBC

TBC