Tuesday Training Schedule
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
| Date | Session |
| 7 – 01 – 2020 | Post Festive Pick Up - 6 x 400m @ 5k pace with 200m recovery, 4 min recovery, 6 x 400m @ 5k pace with 200m recovery |
| 14 – 01 – 2020 | Flying Coach Session |
| 21 – 01 – 2020 | Deb Steer Session |
| 28 – 01 – 2020 | 4's and a 6 - 11 x 400m, 1 x 600m with 100m jog recoveries |
| 4 – 02 – 2020 | Split Miles - 600m, 400m, 600m with 100m float between reps x 4 sets with 2 min recoveries between sets |
| 11 – 02 – 2020 | Flying Coach Session |
| 18 – 02 – 2020 | Deb Steer Session |
| 25 – 02 – 2020 | 700s anyone? - 700m efforts x 8 with 300m easy recoveries |
| 3 – 03 – 2020 | Mile Reps - 6 x 1 off 90 secs recovery |
| 10 – 03 – 2020 | 1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace |
| 17 – 03 – 2020 | Deb Steer Session |
| 24 – 03 – 2020 | Broken Miles - 1200m effort with 200m recovery and 400m effort x 4 or 5 on the whistle |
| 31 – 03 – 2020 | Long Pyramid 8000-1600-2400-1600-18000 on the whistle |
| 7– 04 – 2020 | Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle |
| 14 – 04 – 2020 | Split Kms - 600m, 400m with 100m float between reps x 5 sets with 2 min recoveries between sets |
| 21 – 04 – 2020 | Deb Steer Session |
| 28 – 04 – 2020 | 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 |
| 5– 05 – 2020 | Reverse Ladders - (1200, 800, 400) x 3, all reps off 80s recovery |
| 12 – 05 – 2020 | 600 Breakdowns – 600, 400, 300, 200m efforts with 300m recoveries x 3 on the whistle |
| 19 – 05 – 2020 | Deb Steer Session |
| 26 – 05 – 2020 | Flying 500’s – 10 x 500m, each rep faster than the one before, 90 second recovery between efforts, on the whistle |
| 2 – 06 – 2020 | Fast & Furious - 3 x (10 x 200m) with 20 secs between reps and 4 mins between sets |
| 9 – 06 – 2020 | 600 400 200 x 5/6 reps – (600m effort with 60 sec rest, 400m effort with 45 sec rest, 200m with 30 sec rest x 2) x 3 with 90 sec rest on the whistle |
| 16 – 06 – 2020 | Deb Steer Session |
| 23 – 06 – 2020 | Constant 300s - 300m x 20 effort, 100m jog recovery |
| 30 – 06 – 2020 | Alternators - Run 800m @ 10K pace, 200m jog, 300m @ 5k pace, 300m jog x 5 on the whistle |
| 7 – 07 – 2020 | 30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners |
| 14 – 07 – 2020 | 2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog |
| 21 – 07 – 2020 | Deb Steer Session |
| 28 – 07 – 2020 | Chasebacks – 1 lap, 2 laps, 3 laps, 4 lap on the whistle |
| 4 – 08 – 2020 | Night of the PB’s (Provisional date) |
| 11 – 08 – 2020 | All the 4's - (4x400m) Reps with 60 secs recovery and 3 mins recovery on the sets, all on the whistle |
| 18 – 08 – 2020 | |
| 25 – 08 – 2020 | 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 |
| 1 – 09 – 2020 | Chasebacks – 4 laps, 3 laps, 2 laps, 1 lap on the whistle |
| 8– 09 – 2020 | Constant 300s - 300m x 20 effort, 100m jog recovery |
| 15 – 09 – 2020 | Deb Steer Session |
| 22 – 09 – 2020 | Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle |
| 29 – 9 – 2020 | Upside down Pyramid - 1000, 800, 600, 400, 200,400,600,800,1000, all on the whistle |
| 6 – 10 – 2020 | 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 |
| 13 – 10 – 2020 | 600 Breakdowns – 600, 400, 300, 200m efforts with 300m recoveries x 3 on the whistle |
| 20 – 10 – 2020 | Deb Steer Session |
| 27 – 10 – 2020 | 2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog |
| 3 – 11 – 2020 | 800 300 - 800m effort, 200m jog, 300m effort x 5/6. 90 second recovery between sets, on the whistle |
| 10 – 11 – 2020 | 700s anyone? - 700m efforts x 8 with 300m easy recoveries |
| 17 – 11 – 2020 | Deb Steer Session |
| 24 – 11 – 2020 | 15 x 400 effort (90 secs effort) with 60 secs recovery on the whistle |
| 1 – 12 – 2020 | 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 |
| 8 – 12 – 2020 | 1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace |
| 15 – 12 – 2020 | Festive Parlauf – Christmas hats and tinsel dress code |
| 22 – 12 – 2020 | Track Closed - No Striders, run a tempo or interval session |
| 29 – 12 – 2020 | Track Closed – Find a hill and run a Hill Rep Session |