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: Susan, Saran & Alan &

• 4 x 800m starting every 4 minutes (or 3 mins with 1 min rest between each)
• 4 x 400m starting every 2 mins 15 sec (or 90 sec with 45 sec rest between each)
• 4 x 200m starting every 95 sec (or 50 sec with 25 sec rest between each)

Group run for juniors – out and back route with athletes deciding on own pace and distance, followed by field events and track intervals

Sprints Group

Coach: Rita