Tuesday Training Schedule

Track Schedule

Date

Session

22 – 01 – 2019

Debs Steer Session

29 – 01 – 2019

Mile reps with 200m recovery x 5

5 – 02 – 2019

Night of the PB’s

12 – 02 – 2019

Broken Miles - 1200m effort with 200m recovery and 400m effort x 4 or 5

19 – 02 – 2019

Debs Steer Session

26 – 02 – 2019

30 mins Parlauf – Either in pairs or in groups of three or four for those training for a marathon. 40 mins for marathon runners

5 – 03 – 2019

1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace

12 – 03 – 2019

800  300 - 800m effort, 200m jog, 300m effort x 5/6. 90 second recovery between sets, on the whistle

19 – 03 – 2019

Debs Steer Session

26 – 03 – 2019

15 x 400 effort (90 secs effort) with 60 secs recovery

2 – 04 – 2019

Mile reps with 200m recovery x 6

9 – 04 – 2019

Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle

16 – 04 – 2019

Debs Steer Session

23 – 04 – 2019

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 

30 – 04 – 2019

Flying 500’s – 10 x 500m, each rep faster than the one before, 90 second recovery between efforts, on the whistle

7 – 05 – 2019

600 Breakdowns – 600, 400, 300, 200m efforts with 300m recoveries x 3

14 – 05 – 2019

200,400,600,800,1000,800,600,400,200 Pyramid

21 – 05 – 2019

Debs Steer Session

28 – 05 – 2019

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.

4 – 06 – 2019

Chasebacks – 4 laps, 3 laps, 2 laps, 1 lap

11 – 06 – 2019

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

18 – 06 – 2019

Debs Steer Session

25 – 06 – 2019

Alternators - Run 800m @ 10K pace, 200m jog, 300m @ 5k pace, 300m jog x 5/6

2 – 07 – 2019

2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog

9 – 07 – 2019

Night of the PB’s (Provisional date)

16 – 07 – 2019

Debs Steer Session

23 – 07 – 2019

Twelve and Sixes – 1,200m efforts x 3 with 400m recovery and then 600m effort, 200m recovery x 4 on the whistle

30 – 07 – 2019

4 x (4x400m)

6 – 08 – 2019

600 Breakdowns – 600m 400m 300m 200m efforts with 300m recoveries x 3

13 – 08 – 2019

Constant 300s - 300m x 20 effort, 100m jog recovery

20 – 08 – 2019

Debs Steer Session

27 – 08 – 2019

800  300 - 800m effort, 200m jog, 300m effort x 5/6. 90 second recovery between sets, on the whistle

3 – 09 – 2019

1000, 800, 600, 400, 200,400,600,800,1000 Upside down Pyramid

10 – 09 – 2019

400m with decreasing recoveries – 5 x 400m @ 3-5k pace with 90,60,30,15 seconds recoveries. The 3 min easy jog.  Do it all three times.

17 – 09 – 2019

Debs Steer Session

24 – 09 – 2019

15 x 400 effort (90 secs effort) with 60 secs recovery

1 – 10 – 2019

Chasebacks – 1 lap, 2 laps, 3 laps, 4 lap

8 – 10 – 2019

Constant 300s - 300m x 20 effort, 100m jog recovery

15 – 10 – 2019

Debs Steer Session

22 – 10 – 2019

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

29 – 10 – 2019

2-4-6-8 - 2x 400m, 4 x 300m, 6 x 200, 8 x 100m with 200m jog

5 – 11 – 2019

Flying 500’s – 10 x 500m, each rep faster than the one before, 90 second recovery between efforts, on the whistle

12 – 11 – 2019

1000s - Continuous 1000m reps with 200m recovery x 8 @ 10k/half pace

19 – 11 – 2019

Debs Steer Session

26 – 11 – 2019

400m with decreasing recoveries – 5 x 400m @ 3-5k pace with 90,60,30,15 seconds recoveries. The 3 min easy jog.  Do it all three times.

3 – 12 – 2019

Broken Miles - 1200m effort with 200m recovery and 400m effort x 4/5 reps

10 – 12 – 2019

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

17 – 12 – 2019

Festive Parlauf – Christmas hats and tinsel dress code

24 – 12 – 2019

Christmas Eve – Tempo Run or Interval Session

31 – 12 – 2019

New Year’s Eve – Hill Rep Session

Track Rules

With the track now back in action, its probably the best time to remind every one of the track etiquette and rules to help keep you safe and keep the track in a good condition.

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!!!