The St Albans Striders membership year runs from April to March each year, concurrent with the England Athletics membership year.
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 |
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.
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.