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Thursday Track Sessions – Winter/Spring 2017

Posted on December 28th, 2016 by

January

Date Session
January, 5th Running Form Drills
30′ Whistle Fartlek
January, 12th Oregon Circuits
January, 19th Running Form Drills
Cruise Intervals
January, 26th Short Intervals
6x 600m (5k) [200m Active Recovery]

February

Date Session
February, 2nd Short Intervals
30’ Pair Run
February, 9th Mixed Intervals
3x 1,200m (5k) [400m Jog Recovery]
2x 600m (5k) [200m Float]
February, 16th Pace Alternations
8x 700m (10k) [300m Tempo / Half Marathon Pace]
February, 23th Mixed Intervals
3x 1,200m (5k) [400m Jog Recovery]
6x 200m (5k) [200m Float]

March

Date Session
March, 2nd Running Drills
Short Intervals
10x 200m (3k) [200m Steady]
March, 9th Tempoflex Session
6x 1,000m (3k) [200m Jog Recovery]
March, 16th 1500m Time Trial
Pyramid Session
200-400-800-1000-1000-800-400-200
March, 23th Long Intervals / Cut-Down
5x 800m (10k to 5k) [200m Float] 300m (3k) [1’ 30’’ Rest]
March, 30th Reverse Pyramid Session
2000m – 1600m – 1200m – 800m – 400m

April

Date Session
April, 6th Long Interval
6x 800m (5k) [400m Jog Recovery]

Urban Bettag coaches for the Mornington Chasers and leads the development of their track training and mentors their junior coaches. He blogs and shares his wisdom about running on the Hare Brain Blog every Friday.