Posterboard

Apr
20
Sat
Saturday Track Session. @ RIDLINS TRACK
Apr 20 @ 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.

 

March 2019

Sat 30th 150m + 300m reps x 5 sets

 

April 2019

Sat 6th 4 x 800m bends and straights

Sat 13th 6 x 250m with 50m roll-on, 100m recoveries

Sat 20th 300m Paarluf

Sat 27th 400m+ session x 8 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.

Apr
23
Tue
Tuesday Evening Interval Session @ Marriotts School
Apr 23 @ 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 2nd

3, 4, 5, 6, 5, 4, 3 (recoveries: 3 – 4 = 1min 5 = 90s 6 = 2mins)

Pyramid Session. Be wary of starting of too fast. The purpose of the session is to ease into the pace and give confidence to runners that they can run longer efforts

 

Tues 9th

1, 2, 3, 4, 5 x 2 (recoveries: 1 = 30s, 2-3 = 1 min, 4 = 90s, 5 =2 mins

Ladder Session, lengthening the efforts with reduced recoveries.

 

Tues 16th

(1m x 5) + (2m x 4) + (3m x 3) + (4m x 2) (recoveries: 1 = 30s, 2 = 1 min, 3 = 90s, 4 = 2 mins)

PACE! The efforts will be getting longer. Pace the shorter efforts so you can still have enough energy for the longer efforts.

 

Tues 23rd

Club Session Wear BLUE for MIND – 1500m reps in the Lakes

 

Tues 30th

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

Apr
25
Thu
Thursday Evening Session @ Marriotts School
Apr 25 @ 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.

 

March 2019

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

 

April 2019

 

Thurs 4th

2 x 10 x 200m (recoveries: 20s between reps and 4 mins between each set)

5 miles steady

 

Thurs 11th

Flying Sprints 30,30,30 3 sets of 6 (recoveries: Walk, very slow jog back along grass. 3-5 mins between sets)

5 miles steady

 

Thurs 18th

200m x 6s (recoveries: tbc)

5 miles steady

 

Thurs 25th

Oregon Circuit (2 sets with a 5 min jog)

5 miles steady

Apr
27
Sat
Saturday Track Session. @ RIDLINS TRACK
Apr 27 @ 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.

 

March 2019

Sat 30th 150m + 300m reps x 5 sets

 

April 2019

Sat 6th 4 x 800m bends and straights

Sat 13th 6 x 250m with 50m roll-on, 100m recoveries

Sat 20th 300m Paarluf

Sat 27th 400m+ session x 8 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.

Apr
30
Tue
Tuesday Evening Interval Session @ Marriotts School
Apr 30 @ 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 2nd

3, 4, 5, 6, 5, 4, 3 (recoveries: 3 – 4 = 1min 5 = 90s 6 = 2mins)

Pyramid Session. Be wary of starting of too fast. The purpose of the session is to ease into the pace and give confidence to runners that they can run longer efforts

 

Tues 9th

1, 2, 3, 4, 5 x 2 (recoveries: 1 = 30s, 2-3 = 1 min, 4 = 90s, 5 =2 mins

Ladder Session, lengthening the efforts with reduced recoveries.

 

Tues 16th

(1m x 5) + (2m x 4) + (3m x 3) + (4m x 2) (recoveries: 1 = 30s, 2 = 1 min, 3 = 90s, 4 = 2 mins)

PACE! The efforts will be getting longer. Pace the shorter efforts so you can still have enough energy for the longer efforts.

 

Tues 23rd

Club Session Wear BLUE for MIND – 1500m reps in the Lakes

 

Tues 30th

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

May
2
Thu
Thursday Evening Session @ Marriotts School
May 2 @ 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.

 

March 2019

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

 

April 2019

 

Thurs 4th

2 x 10 x 200m (recoveries: 20s between reps and 4 mins between each set)

5 miles steady

 

Thurs 11th

Flying Sprints 30,30,30 3 sets of 6 (recoveries: Walk, very slow jog back along grass. 3-5 mins between sets)

5 miles steady

 

Thurs 18th

200m x 6s (recoveries: tbc)

5 miles steady

 

Thurs 25th

Oregon Circuit (2 sets with a 5 min jog)

5 miles steady

May
4
Sat
Saturday Track Session. @ RIDLINS TRACK
May 4 @ 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.

 

March 2019

Sat 30th 150m + 300m reps x 5 sets

 

April 2019

Sat 6th 4 x 800m bends and straights

Sat 13th 6 x 250m with 50m roll-on, 100m recoveries

Sat 20th 300m Paarluf

Sat 27th 400m+ session x 8 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.

May
7
Tue
Tuesday Evening Interval Session @ Marriotts School
May 7 @ 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 2nd

3, 4, 5, 6, 5, 4, 3 (recoveries: 3 – 4 = 1min 5 = 90s 6 = 2mins)

Pyramid Session. Be wary of starting of too fast. The purpose of the session is to ease into the pace and give confidence to runners that they can run longer efforts

 

Tues 9th

1, 2, 3, 4, 5 x 2 (recoveries: 1 = 30s, 2-3 = 1 min, 4 = 90s, 5 =2 mins

Ladder Session, lengthening the efforts with reduced recoveries.

 

Tues 16th

(1m x 5) + (2m x 4) + (3m x 3) + (4m x 2) (recoveries: 1 = 30s, 2 = 1 min, 3 = 90s, 4 = 2 mins)

PACE! The efforts will be getting longer. Pace the shorter efforts so you can still have enough energy for the longer efforts.

 

Tues 23rd

Club Session Wear BLUE for MIND – 1500m reps in the Lakes

 

Tues 30th

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

May
9
Thu
Thursday Evening Session @ Marriotts School
May 9 @ 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.

 

March 2019

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

 

April 2019

 

Thurs 4th

2 x 10 x 200m (recoveries: 20s between reps and 4 mins between each set)

5 miles steady

 

Thurs 11th

Flying Sprints 30,30,30 3 sets of 6 (recoveries: Walk, very slow jog back along grass. 3-5 mins between sets)

5 miles steady

 

Thurs 18th

200m x 6s (recoveries: tbc)

5 miles steady

 

Thurs 25th

Oregon Circuit (2 sets with a 5 min jog)

5 miles steady

May
11
Sat
Saturday Track Session. @ RIDLINS TRACK
May 11 @ 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.

 

March 2019

Sat 30th 150m + 300m reps x 5 sets

 

April 2019

Sat 6th 4 x 800m bends and straights

Sat 13th 6 x 250m with 50m roll-on, 100m recoveries

Sat 20th 300m Paarluf

Sat 27th 400m+ session x 8 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.

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