The St Albans Striders membership year runs from April to March each year, concurrent with the England Athletics membership year.
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.
Track Schedule 2022
Date | Session |
4– 01 – 2022 | Post Festive Pick Up - 6 x 400m @ 5k pace with 200m recovery, 4 min recovery, 6 x 400m @ 5k pace with 200m recovery |
11 – 01 – 2022 | 2 x 6 x 2 |
18 – 01 – 2022 | 800 Yasso's |
25 – 01 – 2022 | 4's and a 6 - 11 x 400m, 1 x 600m with 100m jog recoveries |
1 – 02 – 2022 | Split Miles - 600m, 400m, 600m with 100m float between reps x 4 sets with 2 min recoveries between sets |
8 – 02 – 2022 | Ones & Twos |
15 – 02 – 2022 | Constant 300s - 300m x 20 effort, 100m jog recovery |
22 – 02 – 2022 | 700s anyone? - 700m efforts x 8 with 300m easy recoveries |
1 – 03 – 2022 | Track 5k Time Trial |
8 – 03 – 2022 | 1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace |
15 – 03 – 2022 | 800 / 400 Pacing Sets |
22 – 03 – 2022 | Broken Miles - 1200m effort with 200m recovery and 400m effort x 4 or 5 on the whistle |
29 – 03 – 2022 | Long Pyramid 8000-1600-2400-1600-18000 on the whistle |
5 – 04 – 2022 | Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle |
12 – 04 – 2022 | Split Kms - 600m, 400m with 100m float between reps x 5 sets with 2 min recoveries between sets |
19 – 04 – 2022 | 500's - 2 x (5 x 500m) |
26 – 04 – 2022 | 10K Tune Up – 800m x 3 with 2min recovery, 400m x 3 60 sec recovery, 10min Tempo and 200m x 4 with 200 rolling recovery on the whistle |
3 – 05 – 2022 | All Sorts |
10 – 05 – 2022 | Reverse Ladders - (1200, 800, 400) x 3, all reps off 80s recovery |
17 – 05 – 2022 | 600 Breakdowns – 600, 400, 300, 200m efforts with 300m recoveries x 3 on the whistle |
24 – 05 – 2022 | 30 mins Parlauf |
31 – 05 – 2022 | Flying 500’s – 10 x 500m, each rep faster than the one before, 90 second recovery between efforts, on the whistle |
7 – 06 – 2022 | 15 x (Continuous 300m efforts with 100m recovery) |
14 – 06 – 2022 | 6 x (3 min @ 3-5k pace with 90 secs recovery), 5 minute rest, 4 x (200m hard with 2 mins recovery) |
21 – 06 – 2022 | 3/4 x (4 x 90 secs @ 5k-10k pace with 30 secs recovery) 3 mins rest between sets |
28 – 06 – 2022 | Constant 300s - 300m x 20 effort, 100m jog recovery |
5 – 07 – 2022 | Alternators - Run 800m @ 10K pace, 200m jog, 300m @ 5k pace, 300m jog x 5 on the whistle |
12 – 07 – 2022 | 2 x 6 x 2 |
19 – 07 – 2022 | 2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog |
26 – 07 – 2022 | 10K Tune Up – 800m x 3 with 2min recovery, 400m x 3 60 sec recovery, 10min Tempo and 200m x 4 with 200 rolling recovery on the whistle |
2 – 08 – 2022 | Striders Night of the PB's (5km) |
9 – 08 – 2022 | 800 Yasso's |
16 – 08 – 2022 | All the 4's - 4 x (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle |
23 – 08 – 2022 | Ones & Twos |
30 – 08 – 2022 | Differentials – 600m x 3 with 2min recovery, 600m x 3 with 2 min recovery but speed up for last 300m of each effort, 600m x 3 with 2 min recovery but speed up for last 200m of each effort, on the whistle |
6 – 09 – 2022 | Chasebacks – 4 laps, 3 laps, 2 laps, 1 lap on the whistle |
13– 09 – 2022 | Constant 300s - 300m x 20 effort, 100m jog recovery |
20 – 09 – 2022 | Downhill |
27 – 09 – 2022 | Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle |
4 – 10 – 2022 | Upside down Pyramid - 1000, 800, 600, 400, 200,400,600,800,1000, all on the whistle |
11 – 10 – 2022 | 400m with decreasing recoveries – 5 x 400m @ 3-5k pace with 90,60,30,15 seconds recoveries. The 4 min easy jog. Do it all three times. On the whistle |
18 – 10 – 2022 | 800 300 - 800m effort, 200m jog, 300m effort x 5/6. 90 second recovery between sets, on the whistle |
25 – 10 – 2022 | Perceived Effort Ladder |
01 – 11 – 2022 | 2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog |
8 – 11 – 2022 | 600 Breakdowns – 600, 400, 300, 200m efforts with 300m recoveries x 3 on the whistle |
15 – 11 – 2022 | 700s anyone? - 700m efforts x 8 with 300m easy recoveries |
22 – 11 – 2022 | 800 / 400 Pacing Sets |
29 – 11 – 2022 | 15 x 400 effort (90 secs effort) with 60 secs recovery on the whistle |
6 – 12 – 2022 | Pyramid Session – 400m, 60 secs rest, 800m, 90 secs rest, 1200m, 2 mins rest, 1600m, 2 mins rest, 1200m, 90 secs rest, 800m, 60 secs rest, 400m. On the whistle |
13 – 12 – 2022 | 1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace |
20 – 12 – 2022 | Festive Parlauf – Christmas hats and tinsel dress code |
27 – 12 – 2022 | Track Closed - No Striders, run a tempo or interval session |