Friday Training – 17th April

Friday Training – 17th April

April 17, 2015 @ 6:50 pm – 8:00 pm
Craigswood Track
Livingston, West Lothian EH54 5ER
Alan Moffat

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 fitenss and ability.

Main Session: Speeding Up

Coaches: Susan, Saran, Alan, Christine

This session is split into 3 sections. The aim is to progressively get quick as the session goes on.

  1. 2 sets of 4 minutes, resting one minute between each session. Start out slow and aim to finish the second set of 4 minutes at below 10km pace.
  2. After 2 minutes rest, run for 12 minutes. Starting at just above 10km pace, aiming to finish near 5km pace.
  3. After a 2 minute rest, 5 sets of 60 seconds, with 30 second rest between each, aiming to run each fast – below 5km pace.


to join half-way through 12-minute section, with some field events before hand.

Sprints Group

Coach: Rita