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Tuesday Track Schedule & Rules

Green Orange Blue Purple
29/08/2023 Track -All the 4's - 4 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle Track -All the 4's - 4 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle Grass -All the 4's - 3 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle Grass -All the 4's - 3 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle
05/09/2023 Grass - Ones & Twos - 5 x 1 min , 2 x mins, 5 x 1 min efforts Grass - Ones & Twos - 5 x 1 min , 2 x mins, 5 x 1 min efforts Track - Ones & Twos - 5 x 1 min , 2 x mins, 5 x 1 min efforts Track - Ones & Twos - 5 x 1 min , 2 x mins, 5 x 1 min efforts
12/09/2023 Track - Chasebacks – 1 lap, 2 laps, 3 laps, 4 laps on the whistle Track - Chasebacks – 1 lap, 2 laps, 3 laps, 4 laps on the whistle Road Reps - Ladies Grove 600m efforts Road Reps - 20 x 300m efforts with 100m recovery

Fryth Mead
19/09/2023 Hollybush Avenue - 6 x 1k efforts with mins rest Road Reps - Westfields- Parluaf Track - Chasebacks – 1 lap, 2 laps, 3 laps, 2 laps on the whistle Track - Chasebacks – 1 lap, 2 laps, 3 laps, 2 laps on the whistle
26/09/2023 Track Reverse Ladders - (1200, 800, 400) x 3, all reps off 80s recovery Track Reverse Ladders - (1200, 800, 400) x 3, all reps off 80s recovery Road Reps - Westfields- Parluaf Road Reps - Westfields- Parluaf
October Green Orange Blue Purple
03/10/2023 Road Reps - Westfields- Parluaf Abbey Avenue - 800m efforts Track Reverse Ladders - (1200, 800, 400) x 2, all reps off 80s recovery Track Reverse Ladders - (1200, 800, 400) x 2, all reps off 80s recovery
10/10/2023 Track - Upside down pyramid - 1000m, 800m, 600m, 400m, 200m, 400m, 600m, 800m, 1000m, with 90 secs recorveries Track - Upside down pyramid - 1000m, 800m, 600m, 400m, 200m, 400m, 600m, 800m, 1000m, with 90 secs recorveries Abbey Avenue - 800m efforts Rowlatt Drive 5 x 800m
17/10/2023 Abbey Avenue - 7 x 800m efforts Holybush Avenue - 5 x 1k efforts Track - Upside down pyramid - 800m, 600m, 400m, 200m, 400m, 600m, 800m, with 90 secs recorveries Track - Upside down pyramid - 800m, 600m, 400m, 200m, 400m, 600m, 800m, with 90 secs recorveries
24/10/2023 Track - 2 sets of 6 x 2 mins efforts Track - 2 sets of 6 x 2 mins efforts Road Reps - 20 x 300m efforts with 100m recovery

Fryth Mead		 Abbey Avenue - 800m efforts
31/10/2023 Road Reps - Ladies Grove 600m efforts Road Reps - 20 x 300m efforts with 100m recovery

Fryth Mead		 Track - 2 sets of 6 x 2 mins efforts Track - 2 sets of 6 x 2 mins efforts
November Green Orange Blue Purple
07/11/2023 Track Tough 6's - 2 sets of 5 x 600m reps with 200m floats, 3min rest between sets Track Tough 6's - 2 sets of 5 x 600m reps with 200m floats, 3min rest between sets Abbey Avenue - 800m efforts Road Reps - Ladies Grove 600m efforts
14/11/2023 Road Reps - 20 x 300m efforts with 100m recovery

Fryth Mead		 Road Reps - Ladies Grove 600m efforts Track Tough 6's - 2 sets of 4 x 600m reps with 200m floats, 3min rest between sets Track Tough 6's - 2 sets of 3 x 600m reps with 200m floats, 3min rest between sets
21/11/2023 Track - Chasebacks – 1 lap, 2 laps, 3 laps, 4 laps on the whistle Track - Chasebacks – 1 lap, 2 laps, 3 laps, 4 laps on the whistle Road Reps - 20 x 300m efforts with 100m recovery

Fryth Mead		 Rowlatt Drive 5 x 800m
28/11/2023 Buttfield View loop efforts Abbey Avenue - 800m efforts Track - Chasebacks – 1 lap, 2 laps, 3 laps, 2 laps on the whistle Track - Chasebacks – 1 lap, 2 laps, 3 laps, 2 laps on the whistle
December Green Orange Blue Purple
05/12/2023 Track -All the 4's - 4 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle Track -All the 4's - 4 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle Rowlatt Drive 5 x 800m Road Reps - Ladies Grove 600m efforts
12/12/2023 Holybush Avenue - 4 x 1 mile efforts Buttfield View loop efforts Track Festive Parluuf Track Festive Parluuf
19/12/2023 Track Festive Parluuf Track Festive Parluuf Road Reps - Ladies Grove 600m efforts Rowlatt Drive 5 x 800m
26/12/2023 Track Closed - No Striders, run a tempo or interval session Track Closed - No Striders, run a tempo or interval session Track Closed - No Striders, run a tempo or interval session Track Closed - No Striders, run a tempo or interval session

Other Sessions

We will try and run other sessions each week suck as hill or lake reps but this will depend on the amount of coaches and/or 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.

  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!!!