club group2017

COACHING/TRAINING SESSIONS

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 EDMONDSCOTE TRACK SESSIONS ON WEDNESDAYS AT 7PM

Date

Session focus

Leader

30/08

Increasing speed on tired legs

Dave

06/09

Mile /mile reps Victoria Park 800m reps alternative session

Stewart

13/09

800m reps 8no. @ 5k pace 90s recovery

Dave

20/09

1200mtr reps.
5k pace for 1100mtr then best effort for last 100mt
2mins recovery
3/4/5 reps.

Stewart

27/09

400m and 800m alternate reps 6no. @5k and faster pace 90s recovery

Dave

04/10

Starting out at the right pace

Stef

11/10

600m and 200m alternate reps 10no. @ 5k pace and faster 90s rec.

Dave

18/10

Hammer intervals.
300mtr @mile pace, slow jog 100mtr recovery
Every 3rd rep at 400mtr pace.
12/13/14 reps.

Stewart

25/10

Keeping pace (1:2:1 relays)

Stef

01/11

1000m reps 5 or 6 @10k pace 90s recovery

Dave

08/11

Pyramid

Stef

15/11

Ravine

Stef

22/11

"2/4/2-4/8/4" all @5k pace.
200/400/200 with 60 secs recovery
2mins recovery, then
400/800/400 with 60secs recovery
2mins recovery
Repeat for 2or 3 sets total.

Stewart

29/11

Fast finish

Stef

06/12

1500mtr reps.
Continuously run:
800mr @10k pace
400mtr @5k pace
200mtr @ mile pace
100mtr @best effort
Then 2 1/2 mins recovery
Repeat for 3-4sets total.

Stewart

 

 

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ALL STANDARDS CATERED FOR

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