Tuesday Training Sessions
Tuesday sessions will be scheduled as follows. We meet at 6.30pm, for a warm-up at 6.40pm. Please remember also to be off-site by 8.30pm.
6.30-6.40 News items, notices etc..
6.40-7.00 Warm up, including drills and skills
7.00-8.00 Training session
8.00-8.15 Warm down
Road/off-track and track sessions for the next few weeks are below. Choose whichever suits you best. If you have any queries about which that might be, or would like further advice on a training programme, speak to one of the coaches.
The coaches will assume that all athletes are fit enough to complete the training session, please let us know of any injuries or medical issues.
If you have attended a Tuesday session and would like to give us feedback please fill in our online questionnaire
IT IS IMPERATIVE THAT YOU WEAR HI-VIS IF YOU ARE RUNNING IN THE ROAD SESSIONS
For both the track and off-track sessions, the logic behind the schedule is to provide good preparation for racing 5k and 10k, and to be a good endurance workout for the rest of us.
Off track: Madingley Hills
Track: 3-5x 1k
Off track: Parlauf 800m , 200m recoveries
Track: 8-10x 400m, with jog to the gate
(If we're short of coaches, the back-up plan is 6x 800m paired, for all)
Off track: West Site. The pond zig-zag climb, with jog recovery (2x3 sets)
Track: 6-8x 600m (was planned to be 5k time trial)
Off track: West Site 5/6x 1k, 3 minute recovery
Track: 400m repeats
Off track: West Site 6 X 3 minutes with 3 minute recovery
Track: 800m repeats
Off track: Wheel of Fartlek
Track: 3-4x 1.2k progressive (Alex's cut ups)
Off track: Storey's Way hills
Track: 10x 600m
Off track: Indian running Jesus Green
Track: Cut downs. 2-3x 1k, 600m, 200m with 200m jog, and 200m walk between sets.
Off track: Gearshifter 4x6
Track: 3-4x 4x 400m
Off track: Parlauf 800m with 200m recovery
Track: W-Pyramid. 1000m/600m/200m/600m/1000m/600m/200m/600m/1000m with 200m jog (adapted for each group).
Off track: West Site 5 x 1 k, 3 minute recovery
Track: 800m repeats (6x or 8x depending on the temperature)
Off track: City fartlek
Track: Fergarenko (variable pace session with recoveries at marathon pace)