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, Alan & Christine

• Strides: 4 x 10 seconds on, 30 sec off;
• 4 x 15 seconds on, 1 min off – progressively increase speed
• 5 mins active recovery

Athletes decide on either: 90 meters (red), 120 meters (blue) or 150 meters (white) (sections coned off in equal distances by coloured cones)

Complete 4 to 8 sets of: First third fast, middle third easing off slightly, i.e. ‘floating’, final third fast. Rest 2 mins between each. Aim to maintain speed for each rep. Recover with easy run, i.e. 10 mins or more

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

Sprints Group

Coach: Rita