The St Albans Striders membership year runs from April to March each year, concurrent with the England Athletics membership year.
If you have volunteered at a Striders event between 1 April 2019 and 31 March 2020 then you are eligible for volunteer membership at a discounted rate.
*** Track training sessions remain suspended at this time. ***
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.
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 |