Wednesday Night Track

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  • 341 No. Attendees
Running

Information

Wednesday Night Track Oct 2021

  • Wednesday Night Track Session - 27th Oct
    Open

    Date: 27/10/2021, 19:00
    Capacity: n/a
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    Description

    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

Wednesday Night Track Nov 2021

  • Wednesday Night Track Session - 3rd Nov
    Open

    Date: 03/11/2021, 18:00
    Capacity: n/a
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    Description

    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

  • Wednesday Night Track Session - 10th Nov
    Open

    Date: 10/11/2021, 18:00
    Capacity: n/a
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    Description

    Pyramid Set  

    In minutes 1,2,3,4,5,4,3,2,1 Recovery 1 minute between each interval.

    Changing gears, fastest efforts are at front and back of workout forcing you to work hard when tired.

    Set completed on whistle

  • Wednesday Night Track Session - 17th Nov
    Open

    Date: 17/11/2021, 18:00
    Capacity: n/a
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    Description

    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

  • Wednesday Night Track Session - 24th Nov
    Open

    Date: 24/11/2021, 18:00
    Capacity: n/a
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    Description

    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

Wednesday Night Track Dec 2021

  • Wednesday Night Track Session - 1st Dec
    Open

    Date: 01/12/2021, 18:00
    Capacity: n/a
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    Description

    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

  • Wednesday Night Track Session - 8th Dec
    Open

    Date: 08/12/2021, 18:00
    Capacity: n/a
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    Description

    400m 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

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