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Track Sessions

Below is our track schedule for the upcoming weeks.

Track Program

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

19/4/2021

Speed

400m pairs relay – 30mins continuous running

3/5/2021

Progression

Pyramid – Timed out and back – 5min, 4min, 3min, 2 min, 1min

17/5/2021

Progression

Ray’s intervals!

21/6/2021

Zone Fartlek

Moving through pace zones 2, 3, and 4. 

5/7/2021

Speed

Aerobic Threshold – 15 x (1min On, 1 min Off)

19/7/2021

Progression

Pyramid distance – 4 x (400m, 30m0, 200m, 100m)

2/8/2021

Progression

Pyramid timed efforts – 2 min, 4 min, 6 min, 4 min, 2 min (with active recoveries)

16/8/2021

Fun!

1 mile TT

5/9/2021

Tempo

Lactate Threshold – 3 x 10mins

13/9/2021

Speed

800m efforts (Group 1: 7 reps, Group 2: 6 reps, Group 3: 5 reps, Group 4: 4 reps)

20/9/2021

Fun!

Pairs games. 2 x 400m meet and greet, 2 x 800 relay (400m each)

27/9/2021

Progression

Up to 1k pyramid

4/10/2021

Tempo

2 x 1K efforts (10K pace, 5K pace). Group 1: 4 sets, Group 2: 3 sets. Group 3: 3 sets, Group 4: 4 x 400m

11/10/2021

Speed

Fast finishes (faster 2nd halves). Group 1 & 2: 4 x (600m, 400m, 200m), Group 3: 4 x (400m, 200m), Group 4: 4 x 200m

18/10/2021

Fun!

Line running – Fartlek

25/10/2021

Progression / Speed Endurance

Split KM’s (sets of 600m/400m)

1/11/2021

Tempo

Lactate Threshold – sets of 6 mins

8/11/2021

Speed

400m efforts

15/11/2021

Fun!

1 mile Time Trial

22/11/2021

Progression / Speed Endurance

Pyramid – sets of 800m, 400m, 800m.

29/11/2021

Tempo

Lactate Threshold –  sets of 12 mins

6/12/2021

Speed

600m efforts

13/12/2021

Fun!

5K Time Trial

20/12/2021

Progression / Speed Endurance

Pyramid – sets of 1K, 600m, 400m, 200m.

 

27/12/2021

Tentative due to Xmas

Tempo

 

Lactate Threshold – Sets of 18 mins

 

Track Sessions

LOCATION - LEWES:

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

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