Posterboard

Oct
22
Tue
Tuesday Evening Interval Session @ Marriotts School
Oct 22 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details April 2019

Sessions in groups (unless a club session)

Tues 30th

4, 3, 2, 3, 4 x 2 (recoveries: 4 = 2min, 3 = 90s 2 = 1min)

 

Session details May 2019

Sessions in groups (unless a club session)

 

Tues 7th

5, 1, 4, 2, 3, 3, 4, 2, 5, 1 mins efforts  (1 min recoveries, session aimed at building endurance)

 

Tues 14th

Surge Session

 

Tues 21st

Club Session for those who aren’t running MWL – 560m Loops

 

Tues 28th

2, 3, 4 mins efforts x 3 sets (1 min recoveries, no break between sets)

 

 

Oct
24
Thu
Thursday Evening Session @ Marriotts School
Oct 24 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

May 2019

 

Thurs 2nd

Development: 10 v Hills

5 miles steady

 

Thurs 9th

6 x 400m

5k handicap race

 

Thurs 16th

6 x  400m

5 miles steady

 

Thurs 23rd

5 x 800 loops

No steady as MWL race the night before

 

Thurs 30th

6 x 400m

5 miles steady

Oct
26
Sat
Saturday Track Session. @ RIDLINS TRACK
Oct 26 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

Track opens at 9:15am for initial warm-up, drills commence at 9:30 led by the session leader and main session approximately 10am.

 

May 2019

Sat 4th     8 x 100m shuttles (2 to 3 sets)

Sat 11th    4 x 400m, 4 x 300m, 4 x 200m

Sat 18th    6+ 400m reps

Sat 25th    5+ 600m reps

 

Spartans recovering from injury and wishing to use the track for rehabilitation (e.g. stength and conditioning work including using the steps in the stand), and/or simply for solo sessions on the track in line with their own plans, are welcome to do so during the time club has it booked (9:15am – 11 am Saturday morning).

Standard track etiquette applies – please remain alert to other users and your surroundings at all times to ensure you don’t interfere with the main club session and other users.

Oct
29
Tue
Tuesday Evening Interval Session @ Marriotts School
Oct 29 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details April 2019

Sessions in groups (unless a club session)

Tues 30th

4, 3, 2, 3, 4 x 2 (recoveries: 4 = 2min, 3 = 90s 2 = 1min)

 

Session details May 2019

Sessions in groups (unless a club session)

 

Tues 7th

5, 1, 4, 2, 3, 3, 4, 2, 5, 1 mins efforts  (1 min recoveries, session aimed at building endurance)

 

Tues 14th

Surge Session

 

Tues 21st

Club Session for those who aren’t running MWL – 560m Loops

 

Tues 28th

2, 3, 4 mins efforts x 3 sets (1 min recoveries, no break between sets)

 

 

Oct
31
Thu
Thursday Evening Session @ Marriotts School
Oct 31 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

May 2019

 

Thurs 2nd

Development: 10 v Hills

5 miles steady

 

Thurs 9th

6 x 400m

5k handicap race

 

Thurs 16th

6 x  400m

5 miles steady

 

Thurs 23rd

5 x 800 loops

No steady as MWL race the night before

 

Thurs 30th

6 x 400m

5 miles steady

Nov
2
Sat
Saturday Track Session. @ RIDLINS TRACK
Nov 2 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

Track opens at 9:15am for initial warm-up, drills commence at 9:30 led by the session leader and main session approximately 10am.

 

May 2019

Sat 4th     8 x 100m shuttles (2 to 3 sets)

Sat 11th    4 x 400m, 4 x 300m, 4 x 200m

Sat 18th    6+ 400m reps

Sat 25th    5+ 600m reps

 

Spartans recovering from injury and wishing to use the track for rehabilitation (e.g. stength and conditioning work including using the steps in the stand), and/or simply for solo sessions on the track in line with their own plans, are welcome to do so during the time club has it booked (9:15am – 11 am Saturday morning).

Standard track etiquette applies – please remain alert to other users and your surroundings at all times to ensure you don’t interfere with the main club session and other users.

Nov
5
Tue
Tuesday Evening Interval Session @ Marriotts School
Nov 5 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details April 2019

Sessions in groups (unless a club session)

Tues 30th

4, 3, 2, 3, 4 x 2 (recoveries: 4 = 2min, 3 = 90s 2 = 1min)

 

Session details May 2019

Sessions in groups (unless a club session)

 

Tues 7th

5, 1, 4, 2, 3, 3, 4, 2, 5, 1 mins efforts  (1 min recoveries, session aimed at building endurance)

 

Tues 14th

Surge Session

 

Tues 21st

Club Session for those who aren’t running MWL – 560m Loops

 

Tues 28th

2, 3, 4 mins efforts x 3 sets (1 min recoveries, no break between sets)

 

 

Nov
7
Thu
Thursday Evening Session @ Marriotts School
Nov 7 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

May 2019

 

Thurs 2nd

Development: 10 v Hills

5 miles steady

 

Thurs 9th

6 x 400m

5k handicap race

 

Thurs 16th

6 x  400m

5 miles steady

 

Thurs 23rd

5 x 800 loops

No steady as MWL race the night before

 

Thurs 30th

6 x 400m

5 miles steady

Nov
9
Sat
Saturday Track Session. @ RIDLINS TRACK
Nov 9 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

Track opens at 9:15am for initial warm-up, drills commence at 9:30 led by the session leader and main session approximately 10am.

 

May 2019

Sat 4th     8 x 100m shuttles (2 to 3 sets)

Sat 11th    4 x 400m, 4 x 300m, 4 x 200m

Sat 18th    6+ 400m reps

Sat 25th    5+ 600m reps

 

Spartans recovering from injury and wishing to use the track for rehabilitation (e.g. stength and conditioning work including using the steps in the stand), and/or simply for solo sessions on the track in line with their own plans, are welcome to do so during the time club has it booked (9:15am – 11 am Saturday morning).

Standard track etiquette applies – please remain alert to other users and your surroundings at all times to ensure you don’t interfere with the main club session and other users.

Nov
12
Tue
Tuesday Evening Interval Session @ Marriotts School
Nov 12 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details April 2019

Sessions in groups (unless a club session)

Tues 30th

4, 3, 2, 3, 4 x 2 (recoveries: 4 = 2min, 3 = 90s 2 = 1min)

 

Session details May 2019

Sessions in groups (unless a club session)

 

Tues 7th

5, 1, 4, 2, 3, 3, 4, 2, 5, 1 mins efforts  (1 min recoveries, session aimed at building endurance)

 

Tues 14th

Surge Session

 

Tues 21st

Club Session for those who aren’t running MWL – 560m Loops

 

Tues 28th

2, 3, 4 mins efforts x 3 sets (1 min recoveries, no break between sets)

 

 

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