Tuesday Track Schedule & Rules

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 its 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 can not 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!!!

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