Friday Night Track Schedule
-6th November - 4th December-
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Track Schedule – Again each session
is aimed at improving the athletes pace judgement, whilst building up their
stamina for the X country season and those in marathon training. Remember
between now and March/April those not in a Marathon should still be trying to
build up their mileage to create stamina. Thus making the summer speed
distances of 5 and 10k etc easier. i.e With a good winters endurance training an
athlete can run faster for longer over shorter distances in the Summer.
6th November 2009
Usual warm ups and stretching followed
by:
6 x 1000m with 2 minute recovery between
each effort for all groups, however each K should be run in the athletes 5k
time. Therefore an athlete who runs 20mins for 5K will complete each effort in
4minutes.
Group 1: 3.45 – 4.15
Group 2: 4.15 – 5.00
Group 3: 5.00 – 6.00
Group 4: 6.00 +
13th November 2009
8 x 400 metres
Staggered after the first 400.
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20th November 2009
Those running in the St Neots half
should be running easy almost half pace.
4 x 400 metres:
Group 1: no slower than 1.30, Group 2:
1.30 – 2.15, Group 3 2.15 – 3.00, Group 4: 3.00 +
1 x 800 metres
Group 1: no slower than 3.00, Group 2:
3.00 – 4.30, Group 3: 4.30 – 6.00, Group 4: 6.00 +
4 x 400 metres: Repeat as above.
This is quite a tough session however each athlete must run
their 400metre effort to allow them to be able to run another 7 at this pace.
They must also consider the fact that the 800 metres has only had its time and
distance doubled which means that they are expected to keep the same pace for
double the distance!
27th November 2009 -
Ladder
1 x 400
Group 1: no slower than 1.30, Group 2:
1.30 – 2.15, Group 3: 2.15 – 3.00, Group 4: 3.00 +
1 x 600
Group 1: no slower than 2.15, Group 2:
2.15 – 3.25, Group 3 3.25 – 4.30, Group 4: 4.30 +
1 x 800 thereafter each group will need
to add on the time it takes them to run another 200. As an example Group 1 runs
each 200m in 45 seconds so their 800m time will be 2.15 (600m) + 45 secs = 800m
in 3.00mins.
1 x 1000 thereafter each group will need
to add on the time it takes them to run another 200
1 x 1200 thereafter each group will need
to add on the time it takes them to run another 200
1 x 1600 Group 1: No slower than 6mins, Group 2: 6mins –
9mins, Group 3: 9mins – 12mins, Group 4: 12 mins +.
4th December 2009 –
Parlaufs
Parlaufs for 1 hour
