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: Floating Intervals

Coaches: Scott, Saran, Christine

• 8 x 30 sec run – 30s off
• 4 x (3 mins run – 1 min 30 sec off [jog recovery] followed by 1 min 30 sec run – 3 mins off [jog recovery]);
•  2 x (60 sec run – 30 sec off; 30 sec run – 60 sec off)
• 1 x 500m

Juniors: Join in main from start or half way through, with field training depending on weather

Sprints Group

Coach: Rita