Track Training – Middle/Long distance
February 27, 2020 @ 6:45 pm - 8:00 pm
Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.
Warm up around the track and then do your drills routine or join in with the main group for a communal warm-up and drills phase before the session is announced.
All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.
Be aware that in some cases this means the recoveries may be longer than advertised, to help keep the group together**; more experienced runners will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!).
- 1 mile @ tempo effort, 4 mins recover; Then:
- 30 mins of fartlek with ‘randomly timed’ efforts lasting up to 2 mins, controlled by a whistle blown by the coach. Runners are to vary paces between:
— Jogging at easy effort
— Running at tempo (comfortably hard) effort
— Running at threshold (uncomfortably hard) effort
Runners gearing up towards their spring marathon will do an additional 1 mile @ target marathon pace after the main session.
Middle Distance (Speed) Session
Runners will do the same fartlek session as all other runners
* A £2 track fee applies
** If you’re setting your GPS watch up for the session, it’s advisable to use ‘on button press’ for laps. Running around the track isn’t a ‘GPS watch’ friendly activity and will usually indicate you’ve run further than you have.