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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Monday
Feb082016

Map of where to meet for Harestock Tuesday sessions

Monday
Feb082016

ENDURANCE TRAINING-TUESDAY 9TH. FEBRUARY

 

Meet at HARESTOCK  for endurance .

Location -corner of Swanmore Close/ Bradley Road.

Meet at 6.45 for warm up and drills .Session starts at 7.00pm.

2K , then 6 x 1K ( 90 rec. ) Marathoners ( jog rec.)

Extra for Marathoners- 3k continuous @ M.P.

NEXT 4 WEEKS :

WK.1. Harestock -long reps

W.K.2 Harestock

WK.3. Long reps -meet track

WK.4. 800 's

THURSDAY THRESHOLD :

5X7 Mins ( 1 Min walk or jog )

Alan Coveney

Sunday
Feb072016

Grass session 9th Feb

Tidal sandwich session:  

5 mins threshold. 90 sec recovery

12 x 2 mins. 60 sec recoveries (90 seconds after the last one). Pace: fast - 3-5k pace.

5 mins threshold.

All starting together in the same place, everyone runs a set route for 2 mins. 60 secs static rest in situ  (ie wherever you get to in 2 mins) then have 2 mins to get back to the starting spot bang on 2 mins. Pace judgement and speed endurance.

Monday
Feb012016

Grass session 2nd Feb

Hello everyone

2 sets of:

3 bouts of (4 mins @ 10k pace plus  90 secs @ 5k pace) continous.

Lou

Sunday
Jan312016

ENDURANCE TRAINING-TUESDAY 2ND. FEBRUARY

 

Meet at track for club chat @ 6.50pm. followed by drills with Lou then session starts at 7.05pm.

If racing : 6 x 800  Alt. threshold / 5k pace ( 90 rec. )

If not racing : 8 x 800   "       "              "

Marathoners : 10 x 800  Alt pace ditto . but with 90 jog rec.

NEXT 4 WEEKS ;

WK.1  Harestock for long reps . (N.B.MEET @Harestock , more details next week )

WK.2. Harestock

WK.3. Harestock

WK.4. Meet track for long reps around town.

Alan Coveney