club group2017

COACHING/TRAINING SESSIONS

track picture

 EDMONDSCOTE TRACK SESSIONS ON WEDNESDAYS AT 7PM

 

Date

Session

Leader

13th Dec

400m reps 16, 18 or 20reps @5k or 10k pace 60s recovery

(for improving V02MAX)

Those attempting 20 reps can start earlier than 7pm We will be there from 6:30pm

----------------------------------------------

Dave

20th Dec

Jack Daniels” session
2x 1 mile @10k pace with 60 secs recovery
3x 3minutes @ 5k pace with 90secs recovery
4x 200m @ mile pace with 200m jog recovery

----------------------------------------------

Stewart

27th Dec

 pyramid

200,400, 600 (bs and cs only) 800, 1000 (cs only) then back down the other side

----------------------------------------------

Stef

3rd Jan

200m and 400m alternate reps @5k pace 90s recoveries

10 or 12 reps each distance

----------------------------------------------

Dave

10th Jan

1km reps @10k pace with 90secs recovery
3/4/5 reps

----------------------------------------------

Stewart

17th Jan

paarlauf in pairs, one runs 200m at 10k pace whilst the other crosses the infield as their recovery. 30 mins session duration.

----------------------------------------------

Stef

24th Jan

1 mile reps 3 or 4 @10k pace 60sec recovery. Fast last 100m.

----------------------------------------------

Dave

31st Jan

600mtr reps @5k pace with 200m jog recovery
6/7/8 reps

----------------------------------------------

Stewart

7th Feb

ravine (precisely the opposite of the pyramid 

----------------------------------------------

Stef

14th Feb

400m reps with a partner 16, 18 or 20 @5k pace (rest while partner runs)

----------------------------------------------

Dave

21st Feb

800mtr reps / Yasso 800s
800mtr reps @ 5k pace with 90secs recovery
Or for marathon training runners run 800s @ equivalent target marathon time. I. E: a 3hr30min marathon equals a 3min30secs 800 rep. Recovery time for these is same as duration of the rep/or jog 400mtr.
6/7/8 reps

----------------------------------------------

Stewart

28th Feb

mystery time blocks at 5k pace with 60 seconds recovery.

Stef

  

 FEEL FREE TO CONTACT US WITH ANY COACHING QUESTIONS/ADVICE REQUIRED This email address is being protected from spambots. You need JavaScript enabled to view it.

 

track2.jpgtrack1.jpg

ALL STANDARDS CATERED FOR

facebook  Kenilworthrunners twitter @greenarmy1986 instagram@greenarmy1986