Thursday middle distance training – September/October 2004

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 1^st September 2006.

Date	Seniors	Juniors (u13 and u 15)	Comments
2^nd 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
9^th November	Up to 12 x 80secs – 60 secs recovery	6 x 80 secs – every other effort
16^th November	4 x 6 mins – 2 mins recovery	Track – 6 x 200m – walk 200m recovery	Training location to be confirmed
23^rd 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
30^th 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.