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Tuesday Training Sessions
 

Introduction

Tuesday evening sessions are scheduled as follows.
6.30pm News items, notices etc..
6.40pm Warm up, including drills and skills
7.00pm Training session
8.00pm Warm down
8.15pm Finish
8.30pm Please be off-site

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


Training Schedule

17th October
Off track: Parlauf 800m with 200m recovery
Track: 1,200m accelerator (3-5x, with 2min recovery).

24th October
Off track: West Site 5 x 1 k, 3 minute recovery
Track: 800m repeats (4-6x or 6-8x depending on the temperature, with 2-3min recovery)

31st October
Off track: City fartlek
Track: Fergarenko (variable pace session with recoveries at marathon pace)

7 November
Off track: 3 x long intervals, Storey's Way and Mount Pleasant - 3 minutes recovery
Track: 600m repeats (7-10x, with 200m jog)

14 November
Off track: 5 x 1km - 3 minutes recovery
Track: 300m repeats (10-12x, with 100m jog)

21 November
Off track: 6 long hills - Storey's Way
Track: 800m paired (4-6x, with standing recovery, needs lanes 1 & 2, switch this session if necessary)

28 November
Off track: Parlauf 8 x 800m, 200m recovery - White Path
Track: Cut downs 1000m, 600m, 200m (2-3x, with 200m jog recovery, and 200m walk between sets)

5 December
Off track: Indian File, plus 1k time trial - Jesus Green
Track: 400m repeats (10-16x, with 90s to 2min recovery)

12 December
Off track: 4 or 5 x 1 mile, 3 minutes recovery - West Site
Track: 800m repeats (6-8x, with 2-3min recovery)

19 December
Off track: Christmas Fartlek
Track: Christmas special

26 December
Off track: Boxing Day Run
Track: Boxing Day Run

2 January
Off track: No session (check Facebook nearer to time to see if there is a session from car park - no club facilities)
Track: No session (to be confirmed)

9 January
Off track: Wheel of Fartlek - West Site
Track: 800m repeats (6-8x, with 2-3min recovery)

16 January
Off track: 7 or 8 x 3 minutes with 2 minutes recovery - West Site
Track: 1,000m Hold & Kick (4-6x, 800m @ 5k pace, 200m @ fast pace, and 200m slow jog recovery)

23 January
Off track: Indian File, plus 1k time trial - Jesus Green
Track: 600m repeats (7-10x, with 200m jog)

30 January
Off track: 3 x long intervals, Storey's Way and Mount Pleasant - 3 minutes recovery
Track: W-pyramid (6k total)

6 February
Off track: City Fartlek
Track: 400m repeats (10-16x, with 90s to 2min recovery)

13 February
Off track: Parlauf 8 x 800m, 200m recovery - White Path
Track: Cut downs 1000m, 600m, 200m (2-3x, with 200m jog recovery, and 200m walk between sets)


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