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Track Sessions

Below is our track schedule for the upcoming weeks.

Track Program 2022

Track sessions are structured intervals to help the athlete develop aerobic fitness and endurance skills in a safe environment without any distractions. Each session will focus on a specific type of training; speed, endurance, threshold, and speed endurance – plus some fun stuff!

To get the best out of the intervals, we use a pace guide to enable runners to select their individual pace group and train with others of a similar ability. Intervals are tailored to the individual pace groups and each track session is guided by an experienced coach or leader.

The track program is designed to complement a well considered wider training plan. If you’d like advice on your individual plan or want to discuss how you can meet your running goals, speak to Joel and Bev who’d be more than happy to advise.

The high-level track outline for track sessions is shown here – full details and instructions will be provided on the night:

Date

Session

Description

10/1/2022

Endurance

Cooper Test

17/1/2022

Speed

VO2max Efforts – 1 min on, 1 min off

24/1/2021

Speed Endurance

Sets of 800m

31/1/2022

Fun/Low impact

Pair 300’s/games

7/2/2022

Threshold Endurance

Longer pyramid efforts

14/2/2022

Speed Endurance

Shorter pyramid efforts

21/2/2022

Fun/Low impact

Relays

28/2/2022

Endurance

2K and 1K pyramids

7/3/2022

Tempo

Lactate Threshold – 7 min efforts

14/3/2022

Speed

Fast finishes

21/3/2022

Fun/Low impact

Parlauf (Pair relays)

28/3/2022

Tempo

Up to 1K pyramid

4/4/2022

Endurance

Cooper test rerun
11/4/2022 Speed 200m intervals

Hills

No track session this week.

Alternative session – Hill running technique.

Meet at South Hill Barn car park.

BN25 4JQ to start at 18:30.

25/4/2022

Speed Endurance

Alternate reps at 10K and 5K pace

2/5/2022

Bank holiday

Track closed. No session this week!

9/5/2022

Speed Endurance

Split KM sets (600m/400m)

16/5/2022

Endurance

Lactate threshold reps

23/5/2022

Bank holiday

Track closed

30/5/2022

Guest coach Guest coach from Lewes AC

6/6/2022

Speed Endurance

Pyramid sets (400m, 800m, 400m)

13/6/2022

 Low impact

 Fun session

20/6/2022

 Speed

 Sets of (600m, 600m, 300m)

27/6/2022

 Low impact

 Tempo and speedwork blended

4/7/2022

Speed Endurance

Progression pyramid

11/7/2022

Speed

400m sets

18/7/2022

Endurance

Mix of endurance and speedwork

25/7/2022

Track closed

Track is closed.

An alternative session may be made available.

Watch this space!

 

 

Track Sessions

LOCATION - LEWES:

Track sessions are now weekly at Lewes Running Track, on Monday nights 19:30-20:30.

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