Track Schedule & Rules
Colour groups
For track safety, we organise training into colour groups by your 10k race pace as follows:
Green: Sub 43 minutes
Orange: 43-48 minutes
Blue: 48-55 minutes
Purple: Over 55 minutes
Please don’t switch groups to maximise track time, it’s not fair on others. If you think you should be running in a different group please speak to the session coach.
We are offering the opportunity for all groups to run on the track every Tuesday evening at staggered start times as below. Hills will also be running for all groups at 7pm if a running leader/coach is available. Thursdays track sessions will continue for all abilities 12-1pm.
Tuesday evening track sessions
| DATE | GROUP | SESSION |
| TUES 8 OCT | Green and orange | 7pm: Track: Rolling 300ms for 30 mins (300m hard, 100m jog) |
| Purple and blue | 7pm: Road: Abbey Ave 800m reps | |
| OR | ||
| 7.30pm Track: Rolling 300ms (300m hard, 100m jog) for 2 x 12 mins, 2 min between sets | ||
| TUES 15 OCT | Purple and blue | 7pm: Track: Chasebacks 3, 2, 1 laps out and back (45 sec recovery between laps, 2 mins between sets) |
| Green and orange | 7pm: Road: Abbey Av (800m) | |
| OR | ||
| 7.30pm Track: Chasebacks 4, 3, 2, 1 laps out and back (45 sec recovery between laps, 2 mins between sets) | ||
| TUES 22 OCT | Green and orange | 7pm: Track: Broken mile reps x 4 (1200m, 30 sec, 400m on the whistle, 2 min between sets) |
| Purple and blue | 7pm: Road: Rowlatt Dr paarlauf | |
| OR | ||
| 7.30pm Track: Broken mile reps x 3 (1200m, 30 sec, 400m on the whistle, 2 min between sets) | ||
| TUES 29 OCT | Purple and blue | 7pm: Track: Pyramid: 1, 2, 4, 6, 4, 2, 1 mins (90 sec recovery) |
| Green and orange | 7pm: Road: Rowlatt Dr paarlauf | |
| OR | ||
| 7.30pm Track: Pyramid: 1, 2, 4, 6, 4, 2, 1 mins (90 sec recovery) | ||
| TUES 5 NOV | Green and orange | 7pm: Track: 4 x 90 seconds x 3 sets (30 sec between sets, 2.30 min between sets) |
| Purple and blue | 7pm: Road: Abbey Av (800m) | |
| OR | ||
| 7.30pm Track: 4 x 90 seconds x 3 sets (30 sec between sets, 2.30 min between sets) | ||
| TUES 12 NOV | Purple and blue | 7pm: Track: 4 x 1200m reps on the whistle (2 min recovery) |
| Green and orange | 7pm: Road: Abbey Av (800m) | |
| OR | ||
| 7.30pm Track: 4 x mile reps on the whistle (2 min recovery) |
Thursday lunchtime track sessions
| DATE | GROUP | SESSION |
| THUR 10 OCT 12-1PM | All | 4 x 90 seconds x 3-4 sets (30 sec between sets, 3 min between sets) |
| THUR 17 OCT 12-1PM | All | Ladder session 1, 2, 3, 4, 5 mins (90 sec recovery) |
| THUR 24 OCT 12-1PM | All | Chasebacks 4, 3, 2, 1 laps out and back |
| THUR 31 OCT 12-1PM | All | 5 x 1k reps, 200m walk-jog recovery |
| THUR 5 NOV 12-1PM | All | Timed pyramid session |
| THURS 12 NOV 12-1PM | All | Paarlauf 2 x 12 mins |
Other Sessions
We run other sessions each week such as hill or lake reps depending on which coaches and run leaders are available each week.
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.
- 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.
- Runners should stay in the inside lane whilst running their efforts. Allow runners passing you to run on the outer lanes.
- 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.
- 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.
- 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.
- 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.
- Don't wear headphones or use your mobile on the track as you will not know what is going on around you.
- If you are crossing the track, look both ways just like a road to make sure it's safe to cross.
- 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.
- Spikes cannot be used during extreme cold weather/frost as this can damage the track surface.
- Try to stay off the grass especially when it is muddy, so mud isn't brought on to the track surface.
- Listen to the coach's instructions.
- Most importantly have fun!