Wednesday middle distance training – November 2008

 

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 Aland 2009.

 

Also, where appropriate all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception – Annual memberships are available.

 

The minimum age is 15 years at 1st September 2008.

 

Date

Seniors

Training Location

Comments

5th November

1 x 60 secs, up to 5 x 2 mins 30 secs – 2 mins recovery, 1 x 60 secs

South Quay. Meet at NSC

Manx Gas X-C on 9th November

12th November

1 x 60 secs, up to 5 x 3 mins– 2 mins recovery, 1 x 60 secs

South Quay. Meet at NSC

Hill race on 16th November

19th November

2 x 5 mins – 2 mins recovery, 2 x 3 mins – 1 mins 30 recovery, 2 x 60 seconds – 60 secs recovery

South Quay. Meet at NSC

 

26th November

12 x 80 secs – 60 secs recovery

NSC track

Manx Gas X-C on 30th November

 

 

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.