Friday Training – 3rd 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 fitenss and ability.
Main Session
Coaches: Scott, AlanThis 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
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 minutes or 800m (2 laps)
Start next activity 4 minutes after the last one
3. Repeat 3 minutes or 800m (2 laps)
Start next activity 4 minutes after the last one
4. Run for 90 seconds or 400m (1 lap)
Start next activity 2 mins 15 secs after the last one
5. Repeat 90 seconds or 400m (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