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Wells City Harriers
The Tuesday Page |
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Training at Millfield track, Street. All Year round.
A Track and Field based training session, involving reps, timed challenges and pursuits.
Aimed at those who want to develop their cross country and track skills, or just want to improve speed and stamina.
We have several GB and International athletes who have represented the club, the region and the country at major events. They have benefited from the use of the World Class facilities provided through our strong associations with Millfield School.
Time: 6pm for a 6:30 start for athletes aged 13/14 and Seniors
Cost: £2 per session. Annual passes are available which reduce the cost per session.
Contact:
Coaching Coordinator 01458 440756
Tuesday Training: 5 Jan – 9 Feb 2010
|
Date |
Main session |
Comment |
Junior |
Extension |
Speed After |
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5-Jan |
8 *2 mins (1 min recovery), then 8* 1 min (30s recovery)
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10K-5K pace. 1min reps quicker than 2 min reps |
6 * 2 min, then 6 * 1 min
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10 * 2 min, then 10 * 1 min |
6x60m |
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12 Jan |
3 * 10min ( 2 min recovery)
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Threshold session
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6* 4 min (2 min recovery) |
4 * 10min ( 2 min recovery)
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30m ‘Ramps’ on the steep grass at side of track (need spikes) |
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19 Jan |
1K, 2K, 2K, 2K, 1K (90s after 1K, 2.5 mins after 2K) |
1K – 5K pace 2K – 10K pace
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1K, 1K, 2K, 1K (90s after 1K, 2.5. mins after 2K) |
Extra 2K or cut recovery |
6x150m |
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26 Jan |
20* 300m, 100 m recovery.
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3K pace with active recovery |
2 sets of 7 * 300m (100m recovery), lap jog between sets |
24* 300m |
30,40,50,60,70,80m |
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02-Feb |
2*1 min, 2* 2 min, 2* 3, 2 * 3, 2 * 2, 2*1 (30s recovery after 1 min, 1 min after the other reps)
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5k pace for short reps. 10K for long |
Stop after the 2* 3 min efforts |
2 extra 2 min reps at the end |
4x200m |
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09-Feb |
6* 800m (1 lap jog in around 2 mins)
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3-5K pace: aiming for quality |
5 * 800m (slow lap jog in between) |
8 * 800m |
6x60m |