Category: Track Session
Speeding up Week #2
Posted on January 10th, 2021 by Sarah Funderburk
Welcome to Week 2 of the new training plan. This week you’ll still have easy runs most of the week, with a 3k time trial session for your speedwork. If you are going by the original session, you will be able to see the suggested times if you customize the schedule for your target 5k pace. The original session is:
| 800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery. |
If you want to do a slightly more time-based session, I still recommend trying to measure out 3k somewhere for an accurate time trial. One option is approximately 3 loops of Regent’s Park inner circle. The session can go as follows:
| 5-10 min jog (warm-up), 3-4x strides with walk recovery, catch your breath and when you’re ready, do the 3000m time trial. |
Be sure to do a cool down jog and some stretching afterwards.
Whichever, session you choose, I also recommend adding in some drills to your warm-up. If you have been to the track sessions before, you can do some of our typical dynamic stretches and skips. If you’d like some guidance on what drills to do, this is a good video to watch.
Happy running – stay safe and healthy!
Sarah
Workout of the week
Posted on November 9th, 2020 by Lauren Longhurst
The track is closed but the intervals don’t stop
As I’m sure we’re all aware by now, lockdown #2 is upon us which means club runs and track sessions have come to a halt once again.
Luckily, exercise continues to be seen as essential and we are encouraged to get out for a daily dose. As we don’t yet know what the current restrictions mean for future races or club sessions, the coaching team will be bringing you a ‘workout of the week’. The aim of this is to keep a bit of structure in your training and to keep your fitness ticking over.
The session can be done in a location of your choice, on whatever day of the week suits you best. Current restrictions* state we can exercise with one person outside of our household providing social distancing rules are adhered to. Why not use this opportunity to link up with a Chaser you don’t know very well yet? Or to establish a (friendly) Myles v Donal style rivalry to take into 2021? You can continue to use the calendar to link up.
So…Workout of the week #1
6 x 3 minutes at 5k pace [90sec recovery between each one]
The aim is for consistent pacing throughout the reps so don’t start too fast! You can use the website pace calculator to help. If you’re new to intervals you may want to reduce reps to 4 or up recovery to 2 mins.
Photos for social media welcome! Reach out to the coaching team if you have any questions
Enjoy!
Lauren
*restrictions in place at time of writing
3k Time Trial Results 10th May 2018
Posted on May 11th, 2018 by Chris Zair
Great job to all those who attended yesterday’s track session, which saw the first of three 3k Time Trials on the track this summer.
Results are below, be sure to come along to the next time trial in June to track your progress!:
| Name | 10th May |
| Chris Zair* | 10:39 |
| George Viner | 11:01 |
| Stephen Nash | 11:02 |
| Vincent Guillaume | 11:11 |
| David Thorne | 11:18 |
| John Paul Hipkin | 11:27 |
| Danny Berry | 11:32 |
| Lauren Longhurst | 11:33 |
| Liv Hawe | 11:59 |
| Yoel Marson | 12:12 |
| Claire Baudouin | 12:28 |
| Alex Renton | 12:34 |
| Rebecca Bryant | 12:56 |
| Sarah Funderburk | 13:12 |
| Eamon Byrne | 13:49 |
| Lauren Hall | 13:58 |
| Michele Griffiths | 14:30 |
| Jenny Moore | 15:30 |
| Dylan Tomlinson | 15:31 |
| Ciara McManus | 15:54 |
| Stephen West | 16:24 |
| Sarah Hayward | 16:40 |
*recorded pre-session, proof on Strava!
Thursday Track Sessions – Winter/Spring 2017
Posted on December 28th, 2016 by Urban Bettag
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.
