Thursday middle distance training – November 2006

 

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

 

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

 

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Rhodes 2007.

 

Also, where appropriate all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception – £.3.10  per adult, under 18 £1.50. Annual memberships are available.

 

The minimum age is 11 years at 1st September 2006.

 

Date

Seniors

Juniors (u13 and u 15)

Comments

2nd November

Up to 5 x 3 mins 30 secs – 2 mins recovery

4 x 2 mins – 3 mins 30 secs recovery

Promenade. Meet at NSC

9th November

Up to 12 x 80secs – 60 secs recovery

6 x 80 secs – every other effort

 

16th November

4 x 6 mins – 2 mins recovery

Track – 6 x 200m – walk 200m recovery

Training location to be confirmed

23rd November

6 x 3 mins – 90 secs recovery

3 x 3 mins (under 15) or 2 mins (under 13) – every other effort

Training location to be confirmed

30th November

5 x 5 mins – 1 min 45 secs recovery

Track – 6 x 60 secs – 2 mins recovery

Training location to be confirmed

 

 

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

 

Tip of the month:

With the dark nights upon us make sure you where a bright coloured or fluorescent top when running at night.