{"id":201,"date":"2016-12-28T11:30:12","date_gmt":"2016-12-28T11:30:12","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=201"},"modified":"2017-04-12T15:37:21","modified_gmt":"2017-04-12T15:37:21","slug":"thursday-track-sessions-winterspring-2017","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2016\/12\/28\/thursday-track-sessions-winterspring-2017\/","title":{"rendered":"Thursday Track Sessions – Winter\/Spring 2017"},"content":{"rendered":"

January<\/strong><\/h2>\n\n\n\n\n\n\n\n\n
Date<\/th>\nSession<\/th>\n<\/tr>\n<\/thead>\n
January, 5th<\/sup><\/td>\nRunning Form Drills
\n30′ Whistle Fartlek<\/td>\n<\/tr>\n
January, 12th<\/sup><\/td>\nOregon Circuits<\/td>\n<\/tr>\n
January, 19th<\/sup><\/td>\nRunning Form Drills
\nCruise Intervals<\/td>\n<\/tr>\n
January, 26th<\/sup><\/td>\nShort Intervals
\n6x 600m (5k) [200m Active Recovery]<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

February<\/strong><\/h2>\n\n\n\n\n\n\n\n\n
Date<\/th>\nSession<\/th>\n<\/tr>\n<\/thead>\n
February, 2nd<\/sup><\/td>\nShort Intervals
\n30\u2019 Pair Run<\/td>\n<\/tr>\n
February, 9th<\/sup><\/td>\nMixed Intervals
\n3x 1,200m (5k) [400m Jog Recovery]
\n2x 600m (5k) [200m Float]<\/td>\n<\/tr>\n
February, 16th<\/sup><\/td>\nPace Alternations
\n8x 700m (10k) [300m Tempo \/ Half Marathon Pace]<\/td>\n<\/tr>\n
February, 23th<\/sup><\/td>\nMixed Intervals
\n3x 1,200m (5k) [400m Jog Recovery]
\n6x 200m (5k) [200m Float]<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

March<\/strong><\/h2>\n\n\n\n\n\n\n\n\n\n
Date<\/th>\nSession<\/th>\n<\/tr>\n<\/thead>\n
March, 2nd<\/sup><\/td>\nRunning Drills
\nShort Intervals
\n10x 200m (3k) [200m Steady]<\/td>\n<\/tr>\n
March, 9th<\/sup><\/td>\nTempoflex\u00a0Session
\n6x 1,000m (3k) [200m Jog Recovery]<\/td>\n<\/tr>\n
March, 16th<\/sup><\/td>\n1500m Time Trial
\nPyramid Session
\n200-400-800-1000-1000-800-400-200<\/td>\n<\/tr>\n
March, 23th<\/sup><\/td>\nLong Intervals \/ Cut-Down
\n5x 800m (10k to 5k) [200m Float] 300m (3k) [1\u2019 30\u2019\u2019 Rest]<\/td>\n<\/tr>\n
March, 30th<\/sup><\/td>\nReverse Pyramid Session
\n2000m – 1600m – 1200m –\u00a0800m –\u00a0400m<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

April<\/strong><\/h2>\n\n\n\n\n\n\n\n\n
Date<\/th>\nSession<\/th>\n<\/tr>\n<\/thead>\n
April, 6th<\/sup><\/td>\nLong Interval
\n6x 800m (5k) [400m Jog Recovery]<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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\u2019 Pair Run February, 9th Mixed Intervals 3x 1,200m (5k) [400m Jog Recovery] 2x 600m (5k) […]<\/p>\n","protected":false},"author":3,"featured_media":209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,111],"tags":[57,105,133,83,115],"class_list":["post-201","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interval-training","category-track-session","tag-10k","tag-5k","tag-coach-urban","tag-mornington-chasers","tag-parliament-hill-track"],"_links":{"self":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/201","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/comments?post=201"}],"version-history":[{"count":11,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/201\/revisions"}],"predecessor-version":[{"id":283,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/201\/revisions\/283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/209"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}