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

All Sessions can be modified to suit 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

This session gives athletes an opportunity to measure and assess their progress using timed efforts, either in time or distance. Athletes should decide in advance whether to run for the distance and record their time, or run for the time and record their distance.

1. Run for 6 minutes or 1,600m (4 laps)

Start next activity 8 minutes after the first one

2. Run for 3 minutesor 800m (2 laps)

Start next activity 4 minutes after the last one

3. Repeat 3 minutesor 800m (2 laps)

Start next activity 4 minutes after the last one

4. Run for 90 seconds or400m (1 lap)

Start next activity 2 mins 15 secs after the last one

5. Repeat 90 seconds or400m (1 lap) 3 more times

Athletes should record their efforts and think about pace judgment for the whole session. Athletes should consider speeding-up as efforts get shorter. Perhaps aim for the same distance or time when doing more than one of the same effort. Or to do each faster than the previous one.

Sprints Group

Coach: Rita