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Notices

Final results for the Linda Franks 5 mile

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Thursday ­26th April POW Track session - ­Meet at 7:00pm for a 7:15pm start

Warm up:

3 very easy laps, then 2 easy laps jogging the bends and striding down the straights.

Drills:

Focusing on calf, quad and glute strengthening. 

Session:

4 x 200m easy, 200m hard

1K at 10K pace 

4 x 200m easy, 200m hard

To finish

200M easy, 200M as fast as possible x 2

COOL DOWN – 1 easy lap

 

And as always its all about  GOOD PROGRESSION

I just wanted to share something about Track Etiquette that makes really good sense, and something we all should be aware of, thanks GH.
1. "TRACK" is a warning call, imagine it like beeping your car horn, alerting people to your presence if they are loitering in the way. It should NOT be used by quicker runners when overtaking, runners just need to overtake others respectfully. 
 
2. Groups should, where possible, stay in one lane, no more than two abreast. Work as a team, leave your ego at home. This makes it easier for groups to be overtaken, particularly important on busy nights, but just good practice too. 
 
3. Stay on the track during a rep, do not undertake. Everyone has paid their ?3 so all runners have a right to be there, runners shouldn't feel they like they need to step on the infield when being overtaken.

PLEASE ENSURE YOU DRINK PLENTY BEFORE, DURING & AFTER ALL THIS WEEKS SESSION’S

Thanks for your support
Graham Fletcher