Track Sessions: 10th Jan – 28th March 2024

Group 1 Quick Links

  1. Warm-up
  2. Weekly Sessions
  3. Cool-down

Back Straight Gang (BSG) Quick Links

  1. Warm-up
  2. Weekly Sessions
  3. Cool-down

Group 1

Warm-up

  • At least 1-mile of easy running
  • Dynamics
  • Drills
  • Strides

Sessions

DateDetails
10th Jan 2024Set 1: 3 x 8min @5k pace [2min jog recovery]
Set 2: 8 x 1min alternating slow/fast
17th JanSet 1: 2 x 10min @5k pace [2min jog recovery]
Set 2: 4 x 400m alternating slow/fast
Set 3: 6 x 1min alternating slow/fast
24th JanSet 1: 20min [2min jog recovery]
Set 2: 6 x 2min alternating fast/slow
31st JanSet 1: 5 x 5min [2min jog recovery]
Set 2: 4 x 1min alternating fast/slow
7th FebSet 1: 10 x 2min [1min jog recovery]
Set 2: 6 x 1min alternating fast/slow
Set 3: 2 x 4min alternating fast/slow
14th FebSet 1: 3 x 6min [2min jog recovery]
Set 2: 2 x 4min [1min jog recovery]
Set 3: 3 x 3min [1min jog recovery]
21st FebSet 1: 4 x 6min [2min jog recovery]
Set 2: 3 x 2min [1min jog recovery]
28th FebSet 1: 8 x 4min [90sec jog recovery]
Set 2: 4 x 3min alternating fast/slow
7th MarchSet 1: 10 x 3min [90sec jog recovery]
Set 2: 4 x 3min alternating fast/slow
14th MarchSet 1: 12 x 2min30sec [1min jog recovery]
Set 2: 6 x 1min [30sec jog recovery]
21st MarchSet 1: 14 x 2min [1min jog recovery]
Set 2: 8 x 1min [30sec jog recovery]
28th MarchSet 1: 20 x 1min [45sec jog recovery]

Cool-down

  • 1-2 easy laps
  • Stretching

Back Straight Gang

Warm-up

1-2 laps of the Moorways track. For anyone arriving prior to 18.00 they can start warming up sooner and do extra laps subject to track being available and clear.

Dynamics

For example:

  • Arm & Shoulder Rotations.
  • Hip Rotations.
  • Sumo squats
  • Forward / backward /side to side Lunges (5 of each)
  • Straight & side legs swings (5 of each side).
  • Butt kicks
  • High Knees
  • Heel drops

Drills-open gate/walking lunges/walking toe & heels/side to side/cross overs/jogs/ladders/cones/strides

Sessions

DateDetails
10th Jan 2024
Leader: Steve Cartwright
Week 1 – 700m

700m run (100m active recovery) or 800m run (90s static recovery)

No. Reps: 7, subject to time. Faster runners may do more than slower ones.

Pace: 5k mile pace or 60% effort

17th Jan

Leader: Paul Webster

Week 2 – 300m

300m run (100m active recovery) or 400m run (90s static recovery)

No. Reps: 10/11, subject to time. Faster runners may do more than slower ones.

Pace: 1 mile pace or 70% effort

24th Jan
Leader: Chris Donald
Week 3 – Pyramids

200m run (100m active recovery), 400m run (100m active recovery), 800m run (100m active recovery), 1200m run (200m active recovery), 800m run (100m active recovery), 400m run (100m active recovery), 200m run (100m active recovery) and repeat

Pace: 1 mile pace or 70% effort for up to 400m, 5k pace or 60% effort for 800m, 10k pace or 50% effort for 1200m

31st Jan
Leader: Rob Higson
Week 4 – 700/300

700m run (100m active recovery), 300m run (100m active recovery) or 400m/800m run (90s static recovery after each)

and repeat

No. Reps: 7 (4 x 700, 3 x 300) subject to time. Faster runners may do more than slower ones

Pace: 700s (5k pace or 60% effort), 300’s (1 mile pace or 70% effort)

7th Feb
Leader: Chris Donald
Week 5 – 300m and Relay race or Train

300m run (100m active recovery) or 400m run (90s static recovery) for 20 minutes

No. Reps: 8, subject to time. Faster runners may do more than slower ones.

Pace: 1 mile pace or 70% effort

200m relays in three’s for 15 minutes. Runners One and Three start at BSG start line, Runner Two starts at BSG 200m line. First runner sets off, tags second runner, tags third runner and repeat. Recovery is waiting for your next turn (2-3 mins). Or Train (possibly more than one based on pace) where runner in middle runs at constant pace and the others rotate from back to front and again as next runner arrives at front

Pace: 400m pace or 80% effort

14th Feb
Leader: Pascale Holden
Week 6 – Reverse Pyramids

1200m run (200m active recovery), 800m run (100m active recovery), 400m run (100m active recovery), 200m run (100m active recovery), 400m run (100m active recovery) 800m run (100m active recovery) and repeat

Pace: 1 mile pace or 70% effort for up to 400m, 5k pace or 60% effort for 800m, 10k pace or 50% effort for 1200m

Cool-down

1-2 easy jogged laps of the track

Stretches:

For example:

  • Arm across body.
  • Side trunk.
  • Hamstring standing.
  • Calf, front leg bent, back leg straight.
  • Quads (foot 2 butt, in partners if req’d).
  • Knee to chest (on ground).
  • Hamstrings (legs together on ground).
  • Abductor (1 straight leg other leg bent).