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: 30 Second Hooter

Coaches: Susan, Saran, Alan, Christine

Repeat 30 second runs, starting every two or more minutes.

The start is at the curved line at the track start / finish and runners cut to the inside as in a 10k race, when there is room to do so safely.

After each run fit distance runners have 90 seconds (or even 60) to return to the start. Sprinters will do less runs, but will run faster and will need a longer recovery. (Up to 4½ mins.) So may novice runners.

Before starting the session, each athlete needs to decide how many reps to attempt.  (Marathon runners might choose 20, 800m runners 8, sprinters 5)  Then the athletes should try to run each rep at the fastest controlled fast pace that they can keep up for the whole session.

If successful the athlete will get to precisely the same point each rep.

Juniors

Group Run – 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