Friday Night Track

Hi all
Please find attached the sessions for the track on Friday night for the next few weeks, with a lot of us running Marathons or half marathons over the next few weeks I have kept the distances short and you only need to put the amount of effort in you need to depending where you are with your training.
I will work on a schedule for May based on the 5K series building up to the Autumn Half marathons.
Date     –      Session
1st April –     4x(800m/400m) alternating 2mins rest and 1min rest
8th April –    200m, 400m, 600m, 800m, 600m, 400m, 200m fast with 200m slow between each effort
15th April –   2x(6x400m) with 1min between reps and 3mins between sets
22nd April – 2x(4x600m) with 1min between reps and 3mins between sets
29th April –   12 x 200 M (x2) in teams of 3 reversing direction for second set
Kind Regards
Paul Dineen

Tuesday evening sessions

Hope you all had a good Easter and congratulations to all that represented our club over the weekend.

For the next few weeks I have provisionally set some Tuesday evening sessions for our enjoyment. All abilities welcome, and would be great to see some faces from our Wednesday evening runs join us?

With the Summer 5k series coming, these are geared towards speed and strength endurance, then throughout May we can target longer efforts more geared towards 10ks and half marathons over the summer.

Tuesday 29th March 2016 Slope Session – Sterling Road in Cressex industrial estate 12-14 x efforts up slope on right and jog recovery down.
Tuesday 5th April 2016 Pyramid Session – Oak Crescent / Havenfield Road 2×200 metre up slope, 2×600 Slope+loop, 2×1000 Slope+2 loops, 2×600 Slope+loop, 2×200 metre
Tuesday 12th April 2016 Off road 400s Ferniefields Park 12-14 x 400 metres – In teams of 2, down slope and back, swap over to partner of similar level
Tuesday 19th April 2016 Off road ~300s & ~600s Buckmaster Rd fields (Nr John Lewis) 2 x top field, 2 x top & bottom field is figure of 8, 2 x top field, 2 x top & bottom field is figure of 8, 2 x top field
Tuesday 26th April 2016 Poo bin Fartlek Ferniefields Park Effort to bin, recover to nxt. 3 effort per lap, 5 laps in total (15 efforts)
Tuesday 3rd May 2016 Monkton Farm Efforts 10 x long hils, 4 x short hills

Please let me know any comments or preferences and we can tailor the sessions to what we find works best for us.

Thanks and hope to see you tomorrow evening. Trev…