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:  Intervals

Coaches: Scott, Saran, Alan,

Main session: Intervals

• Shuttle runs (20m): 15 sec on 15 sec off x 5
• 5 mins run progressively increasing speed to prepare for next section
• 6 to 8 reps of 4 mins running and 2 mins rest (jog recovery)

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

Sprints Group

Coach: Rita