Friday Night Track Sessions : 2014

Home

 

 August - September
 

DATE

TRACK

22nd August

 

2 laps steady warm up followed by…

Group 1 14 x 400s in 2.15

Group 2 12 x 400s in 3.15

Group 3 10 400s in 3.45

29th August

 

Warm up followed by…

 

Group 1 4 x 400s in a 2.15 turnaround

Group 2 4 x 400s in 2.45 turnaround

Group 3 2 x 400s in 3.30 turnaround

 

All groups:  30 minutes of 400 fartlek tag

(Meet partner at approx. 300m mark)

 

5th September

 

As above

 

12th September

 

2 laps steady warm up followed by…

Group 1 4 x 400s in 2.00

Group 2 3 x 400s in 2.30

 

Both groups 500 parluuf for 30 minutes

 

19th September

 

As above

 

26th September

 

Warm up followed by…

 

1 mile, 1Km, 800m, 600m, 400m  x  2 – all groups

 

 

 

The last 6 weeks of track work finishes off with speed endurance ready for the Standalone 10K and as a good grounding for the half marathon and cross country season. 

Regards Steve