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Tuesday Track Schedule & Rules

Track Schedule

November 2022 Green Orange Blue Purple
22 Buttfield View 3 x (600m and 1200m efforts) Track - 800m Track - 800m
29 Track - 800m Track - 800m Jerome Drive - 10 x 350m efforts Abbey Avenue 3 x 900m Reps
December Green Orange Blue Purple
6 Hollybush Avenue- 4 x 1k reps Ladies Grove - 700m x 7 Split Miles - 600m effort, 100m float, 400m effort, 100m float, 600m effort, 2min rest x 3 Split Miles - 600m effort, 100m float, 400m effort, 100m float, 600m effort, 2min rest x 3
13 Split Miles - 600m effort, 100m float, 400m effort, 100m float, 600m effort, 2min rest x 4 Split Miles - 600m effort, 100m float, 400m effort, 100m float, 600m effort, 2min rest x 4 Hollybush Avenue- 4 x 1k reps Ladies Grove - 700m x 7
20 Fyrth Mead 300m efforts - 30 mins Westfields - Paarluff Track Paarluaf Track Paarluaf
27 No organised session - try 10-15 1 min hills with 90 second recoveries No organised session - try 10-15 1 min hills with 90 second recoveries No organised session - try 10-15 1 min hills with 90 second recoveries No organised session - try 10-15 1 min hills with 90 second recoveries
January 2023 Green Orange Blue Purple
3 Midway Loop - 8 x 800m 5 x 1K Hollybush Avenue 4s & a 6 - 9 x 400m, 1 x 600m with 1 min recoveries 4s & a 6 - 8 x 400m, 1 x 600m with 1 min recoveries
10 4s & a 6 - 11 x 400m, 1 x 600m with 1 min recoveries 4s & a 6 - 10 x 400m, 1 x 600m with 1 min recoveries Midway Loop - 6 x 800m Fyrth Mead 300m efforts - 30 mins
17 5 x 1K Hollybush Avenue Midway Loop - 8 x 800m Twelve and Sixes - 2 x 1200m efforts with 2 min recoveries, 600m efforts with 1 min recoveries Twelve and Sixes - 2 x 1200m efforts with 2 min recoveries, 600m effort
24 Twelve and Sixes - 3 x 1200m efforts with 2 min recoveries, 2 x 600m efforts with 1 min recoveries Twelve and Sixes - 3 x 1200m efforts with 2 min recoveries, 600m effort Fyrth Mead 300m efforts - 30 mins Midway Loop - 6 x 800m
31 Buttfield View 3 x (600m and 1200m efforts) 4 x 1600 Cuckmans Drive Figure of 8 1 & 2's - 5 x 1min, 5 x 2min, 5 x 1min 1 & 2's - 5 x 1min, 5 x 2min, 5 x 1min
February Green Orange Blue Purple
7 1 & 2's - 5 x 1min, 5 x 2min, 5 x 1min 1 & 2's - 5 x 1min, 5 x 2min, 5 x 1min Jerome Drive - 10 x 350m efforts Abbey Avenue 3 x 900m Reps
14 4 x 1600 Cuckmans Drive Figure of 8 Buttfield View 3 x (600m and 1200m efforts) Broken Miles - 1200m effort with 200m recovery and 400m effort x 3 on the whistle Broken Miles - 1200m effort with 200m recovery and 400m effort x 3 on the whistle
21 Broken Miles - 1200m effort with 200m recovery and 400m effort x 5 on the whistle Broken Miles - 1200m effort with 200m recovery and 400m effort x 4 on the whistle Abbey Avenue 4 x 900m Reps Jerome Drive - 8 x 350m efforts
28 10 x 600m Cuckmans Drive Midway Loop - 8 x 800m 30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners 30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners
March Green Orange Blue Purple
7 30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners 30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners Rowlett Drive Loop - 5 x 800m Ladies Grove - 700m x 7
14 Midway Loop - 8 x 800m 10 x 600m Cuckmans Drive Long Pyramid - 600, 1000, 1400, 1000, 600m Long Pyramid - 600, 1000, 1200, 1000, 600m
21 Long Pyramid - 600, 1200, 1600, 1200, 600m Long Pyramid - 600, 1000, 1600, 1000, 600m Ladies Grove - 700m x 7 Rowlett Drive Loop - 5 x 800m
28 Buttfield View 3 x (600m and 1200m efforts) 4 x 1600 Cuckmans Drive Figure of 8 4 x 1 km efforts 4 x 1 km efforts
April Green Orange Blue Purple
4 5 x 1 km efforts 5 x 1 km efforts Midway Loop - 6 x 800m Fyrth Mead 300m efforts - 30 mins
11 4 x 1600 Cuckmans Drive Figure of 8 Buttfield View 3 x (600m and 1200m efforts) 800 Yassos 800 Yassos
18 800 Yassos 800 Yassos Fyrth Mead 300m efforts - 30 mins Midway Loop - 6 x 800m

Track Rules

The track etiquette and rules are there to help keep you safe and keep the track in a good condition. Please read and follow them.

  1. During training sessions, the inside lane of the track will be coned off to help reduce wear. All runners should stay within lanes 2-6.
  2. Runners should stay in the inside lane whilst running their efforts. Allow runners passing you to run on the outer lanes.
  3. As you finish your rep, don't just stop as they may be a runner behind you. Run through the line and gently slow to a jog and then stop.
  4. More than one session may be going on at the track at the same. Always check who is running as you walk on to the track and as you finish rep as you may need to move to another lane so not disrupt someone else. Once the session has started move off the track to do things like tie your shoes laces, drink some water etc.
  5. During a session if someone is on the track but not paying attention and is standing in the way, shout track to get their attention and so they can move out of way. If someone has shouted track, check quickly, to see if you need to move.
  6. Try not to run more than two abreast as large packs of runners can be dangerous and block other runners. More than two abreast is only OK at the start of the rep or whilst passing.
  7. Don't wear headphones or use your mobile on the track as you will not know what is going on around you.
  8. If you are crossing the track, look both ways just like a road to make sure it's safe to cross.
  9. If during your effort, you move from the inside to the outside lanes, have a look back first to make sure a faster runner isn't about to pass you, this will avoid collision.
  10. Spikes cannot be used during extreme cold weather/frost as this can damage the track surface.
  11. Try to stay off the grass especially when it is muddy, so mud isn't brought on to the track surface.
  12. Listen to the coach's instructions.
  13. Most importantly have fun!!!