Back to the Track Wednesday 6th April

So after a winter/spring of industrial estate tempo sessions, a month of hills and a brief diversion to the UCC Farm we head back to the track this coming Wednesday. We have a set sequence for the sessions mainly iterations of repeat 400s, then 800s and 1600s. In the early blocks the third session will be a mixed set of 400s, 800s and one 1600m but each evening’s set will be posted here and on FB as well as the WhatsApp groups in advance of the event.

Session starts at 7:00pm on the Sonia O’Sullivan track in the UCC Sports Grounds on the Mardyke. There is very limited parking inside the Mardyke grounds and there is parking control at the gate. There is some street parking and the carpark on the Straight Road where we met for the tempo sessions is only a short jog away. Do not go onto the track until &;00pm as St Finbarr’s AC are using the track until then. Please register here in advance of the session but do not block book weeks in advance.

For anyone not that familiar with doing speed sessions or feels a bit intimidated by the track Noel O’Regan will be running a “New to Track” session in an inductory 6 week block at the same time and place as the main set. You can register here for the NtT session but again do not block book.

For those who have been attending for a few seasons remember, you should be dialing up the intensity a little compared to tempo sessions and continuing that for the summer. Use the first 3 weeks to establish your base line. Everyone needs to keep a record of their own times and look for improvements over the season. As well those who have attended before, know I emphasize even pace across the full session. This doesn’t mean taking it easy, it means judging the effort so that you have given all over the entire session. Don’t blaze the first interval and then wind down over the subsequent ones, alternatively don’t take it too easy on the early intervals and then have a showboating burn over the last one.

First week’s main set is:

Easy laps to warm up (10 minutes)

Dynamic stretch

5 x Strides

8 x 400m with 200m easy jog recovery

Cool down

Meet outside the track fence by the Pavilion just before 7:00pm. There are changing facilities in the pavilion but would recommend taking belongings on to the track in a bag. Take a warm top that can be taken off for the main set and put on at the end of the session. You can ignore the no congregation notice on the poster but be sensible.