Track Session Wednesday August 6th

Aerial_trackSession this week is mainly 200m repeats done fast, this is preceded by a tempo 1000m and after the 200s a tempo 600m.  I am suggesting that this is for those still doing sprint distance races.  There are quite a few people in the club now targeting the Lost Sheet (middle distance or 1/2 iron distance race).  For those doing the LS I am suggesting a parallel session of  mile (1600m) repeats with 400m jog between.  The 1600m repeats will also benefit those with olympic distance on their agenda. It should be possible to do both sessions in parallel without too much confusion.  usual jog warm up, dynamic stretch and strides for everyone then separate into LS and Sprint for the main set.  Usual time and place: 7:00pm at the UCC track.

Warm Up (All)

10-12 min easy jog

Dynamic Stretch

6 x 60m strides

Main Set 1

1000m  tempo 200m jog recovery

8 x 200m hard with 200m jog recovery between each

600m tempo

Main Set 2

3 x 1600m with 400m jog recovery (1600m at 5km pace)

Cool Down

Easy jog