Friday Training – 10th April
Friday Night Training at the track, meet in the pavilion for 6:5opm. Session starts at 7:00pm and finishes between 8:00pm and 8:30pm
Planned Sessions are:
All Sessions can be modified to suite fitness and ability. All sessions preceded by full warm-up and followed by cool down. Athletes to avoid inside lanes during recovery and to be aware of other sessions and users of the track.
Main Session
Coaches: Scott, Saran, Alan
Pyramid Session
| Cautious | Standard | King size |
| 4 laps at good even pace | ½ lap fast | ½ lap fast |
| 1 lap walk/jog | ½ lap walk/jog | ½ lap walk/jog |
| 3 laps fast | 1 lap fast | 1 lap fast |
| 1 lap walk/jog | 1 lap walk/jog | 1 lap walk/jog |
| 2 laps fast | 2 laps fast | 2 laps fast |
| 1 lap walk/jog | 1 lap walk/jog | 1 lap walk/jog |
| 1 lap fast | 3 laps fast | 3 laps fast |
| ½ lap walk/jog | 1 lap walk/jog | 1 lap walk/jog |
| ½ lap fast | 2 laps fast | 4 laps fast |
| 1 lap walk/jog | 1 lap walk/jog | |
| 1 lap fast | 3 laps fast | |
| 1 lap walk/jog | 1 lap walk/jog | |
| ½ lap fast | 2 laps fast | |
| 1 lap walk/jog | ||
| 1 lap fast | ||
| 1 lap walk/jog | ||
| ½ lap fast |
Group run for juniors
– out and back route with athletes deciding on own pace and distance – followed by some field events (subject to weather) or short pyramid session
Sprints Group
Coach: Rita