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Final results for the Linda Franks 5 mile

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Thursday 22nd February - Prince of Wales Track

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

Something completely different 

Warm up:
 
4 very easy laps, then 2 easy laps jogging the bends and striding down the straights. 
 
Drills:
Focusing on calf, quad and glute strengthening.
 
Session:
Whistle intervals / repeats: 1min easy, 1min hard for 7 of each.
 
4 x 400m repeats at mile pace, with a minute rest after each. DON'T use your watch, you're trying to judge the effort so that you finish each 400m effort within 3 seconds of the same time. 
 
800m with 400m at 5K pace then 400m at mile pace - 2 mins rest. 
800m with 400m at mile pace then 400m at 400m pace - 2 mins rest. 
Final lap, 200m jogging together then 200m all out race.
Cool down as you would normally but this was a little jog and then some stretches.

Another good pacing session.

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
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Please note Graham kindly sends out details of Tuesday, Thursday and Saturday Training sessions by email. If you are not currently on the list please email him at chairman@almostathletes.co.uk

 

Meet at 7:00pm for a 7:15pm start

 

Another one of my favourites

 

16 x 300m, 4 sets of 4

 

Another good pacing session.