Summer Track Sessions

WARM UP DRILLS BEFORE EACH SESSION

Walking:

  1. Open & close the gates
  2. Shoo the chickens
  3. Ankling

Jogging

  1. High knee raises
  2. Heel flicks
  3. A-skip
  4. Flying 30s

TIMED INTERVALS

  • 25 min session to be run at 5km race-pace (or a touch faster)
  • Running can start at staggered points around the track
  • Session leader (from the middle of the track blows a whistle to start each effort/recovery)
  • 2 min effort with 1 min recovery jog/walk
  • 4 min effort with 1.5 min recovery jog/walk
  • 6 min effort with 2 min recovery jog/walk
  • 4 min effort with 1.5 min recovery jog/walk
  • 2 min effort with 1 min recovery jog/walk

40/20

  • All runners on track at the same time
  • Use all lanes, with faster runners on the outside lanes and slower runners on the inside lanes
  • On coaches whistle effort for 40 seconds
  • On coaches whistle jog-recover for 20 seconds
  • Repeat that pattern for 20 minutes
  • Please take care when crossing lanes

OUT & BACK

  • All runners assemble on the start line
  • Use all lanes, with faster runners on the outside lanes and slower runners on the inside lanes
  • On coach’s whistle runners run as far as they can in 3 minutes, when the coach will blow the whistle
  • All runners then turn around and run for a further 3 minutes with the aim of reaching the original starting line as the whistle goes.
  • 1.5 minute recovery
  • Repeat with a 2.5 mins out-and-back effort with a 1.5 minute recovery
  • Repeat with 2 min out-and-back effort with a 1 minute recovery
  • Repeat with a 1.5 min out-and-back effort with a 1 minute recovery
  • Repeat with a 1 min out-and-back effort with a 1 minute recovery
  • Repeat with a 30 second out-and-back effort out-and-back effort with a 1 minute recovery

Congruent 500ms

  • Runners to get themselves in similarly paced groups of 3
  • Session leader set the groups off in 10 sec intervals, with the fastest group first
  • 400m effort with 100m walked recovery
  • 300m effort with 200m walked recovery
  • 200m effort with 300m walked recovery
  • 100m sprint with standing recovery
  • Repeat up to 30 mins
  • Every effort should finish on the start/finish line
  • Recovery walked on outside of the track

Zones 1 to 4

  • Runners to start at any part of the track
  • 30 seconds at a gentle jogging pace (zone 1)
  • (Whistle) 30 seconds at moderate pace (zone 2)
  • (Whistle) 30 seconds at threshold pace – i.e. 5km or 3-word conversation (zone 3)
  • (Whistle) 30 seconds flat out (zone 4)
  • (Whistle) 60 seconds active recovery
  • Repeat for up to 10 cycles

Progressive 600s

  • Runners to start at start/finish line
  • Put a cone at 200m line as some efforts will start/finish there
  • 600m effort
  • 200m walk/jog recovery to the start/finish line
  • 400m effort – 30s rec – 200m effort
  • 200m walk/jog recovery
  • 200m – 20s rec – 200m – 20s rec – 200m
  • 200m walk/jog recovery to the start/finish line
  • Repeat up till 30m

Meet and Retreat

  • Pair up runners of similar(ish ability) if possible
  • Runners to start at start/finish line facing in opposite directions
  • Put runners in every other lane for social distancing
  • Runners run round the track will they (almost meet) and (virtually) high five
  • Then turn round and run back to the start, seeing who can get back first
  • Runners to recover whilst next set of runners do their effort]
  • Session to run for c30 minutes, but take a call on how many sets of runners you need to have