Track Sessions Sat 29th Jan
General Session 10:15-11:30
Session : 7 mins, 6x 1 min, 7 mins, 60 secs recoveries
Coach : Anneli Collins
The general purpose ‘walk-in’ session – no need to pre-register, just turn up and run.
20 minutes of effort punctuated by 60 secs recoveries. Suitable for any ability/fitness level.
For most Windmilers this will work out at between 3.5-6.5km worth of effort.
Core @ Track 10 :15-11 :30
Session : Rehab, prehab and strength exercises. NO running.
Coach: Norman Urquia
Speed Endurance Session 09:00-10:15
Session: 1k, 800m, 600m, 2x 400m, 3x 300m, 5x 200m; (90 secs)
Coach: TBD
A session to work on your 5k pace (which also benefits your performance over shorter & longer distances).
Relatively generous 90 secs passive recoveries allow the intensity (pace) of the reps to be kept high.
Speed Session 09:00-10:15 or 10:15-11:30
Session: 4x (300m, 200m, 90 secs); [3 mins]
Coach: TBD
Already we are at the end of January – have you fitted a pure speed session into your training this year?
Lose it or use it. Milers should be doing these sessions every week, 5-10k runners a few times a month.
Longer distance runners at least once a month.
Half/Marathon Session 09:00-10:15
Session: Mexican Fartlek: 9, 8, 7, 6, 5, 4, 3, 2, 1 mins. Odds hard, evens easy
Coach: Norman Urquia
Targeting those working toward a spring marathon (or half) this session aligns with the mid-week programme.
This week is the start of a series of track based fartleks led by Norman – each one different.
SIGN UP FOR THE TRACK PROGRAMME HERE:
https://www.eventbrite.co.uk/e/237418413867
