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Striders Weekly Track & Speed Sessions
The club organises training sessions each week on Tuesday and Thursday led by a qualified UK:Athletics Level 2 Coach.
They concentrate on track and speed work. The Thursday sessions are open sessions which attract athletes from many local running clubs and are very popular with Striders. They start at 6.00pm. The cost to use the track is £2.80 (but is cheaper with a Slice card).
The Tuesday sessions are intervals on road/tarmac starting in Millhouses Park at 6.30pm.
Details of forthcoming Tuesday Speed Sessions (January 2012 - March 2012) 7pm start |
The Tuesday speed sessions start from the car park in Millhouses Park (marked 'P' on the map below) at 7.00pm. The car park is situated at the northern/cricket pitch end of the park. There are no changing or other facilities so please arrive ready to run. The sessions are open to any level of runner to come along. We run on the roads surrounding the park until there is enough light in the evening to use the park itself. The session is an ideal way to improve speed and strength for a spring half or full marathon. Most sessions will be taken by Steve Hargreaves.
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| Date |
Start time |
Session |
Details of Session |
31st January 2012
|
7pm |
Fartlek |
Two laps of 2.5 miles - 12 efforts in total |
7th February 2012
|
7pm |
Short hills |
12 x 1 minute recovery to the bottom of the hill |
14th February 2012
|
7pm |
Long Reps |
5 x 4 Mins, 2 Mins Jog recovery |
21th February 2012
|
7pm |
Mixed reps |
400m, 100m Jog, 200m, 200m Jog x 6, Longer recovery after 3rd rep |
28th February 2012
|
7pm |
Short reps |
12 x 1 minute with 1 min recovery |
6th March 2012 |
7pm |
Fartlek |
Two laps of 2.5 miles - 12 efforts in total |
13th March 2012
|
7pm |
Long hill reps |
6 x 2 mins with a jog recovery to the bottom of the hill |
20th March 2012 |
7pm |
Long Reps |
5 x 4 Mins, 2 Mins Jog recovery |
27th March 2012 |
7pm |
Park Pyramid |
300, 400, 500, 400, 300 x 2 |
| Details of forthcoming Thursday Speed Sessions (October 2011 - March 2012) 6pm start |
The Thursday Evening Sessions take place at Don Valley Stadium and concentrate on track work. These are open sessions which attract athletes from many local running clubs and are very popular with Striders. They start at 6.00pm sharp. The cost to use the track is £4.10 (but is cheaper with a Sheffield Life CARD, Fitness Unlimited card or Sheffield lifeCARD). |
| Date |
Start time |
Session |
Details of Session |
06-Oct-11 |
6pm |
October Revolution |
300/700x5 (100/300) (1000's in disguise) |
13-Oct-11 |
6pm |
600's |
8x600 (200) |
20-Oct-11 |
6pm |
1000's |
5x1000 (200) |
27-Oct-11 |
6pm |
Up the clock |
400, 500, 600, 700, 800, 900, 1000 (all 200 recoveries) |
03-Nov-11 |
6pm |
400's |
12x400 (100) |
10-Nov-11 |
6pm |
800's |
6x800 (200) |
17-Nov-11 |
6pm |
short recoveries |
2x5x400 (60 seconds/400) |
24-Nov-11 |
6pm |
600's |
8x600 (200) |
01-Dec-11 |
6pm |
1000's |
5x1000 (200) |
08-Dec-11 |
6pm |
Curry Night |
Relay race with a trophy for the winners. Zeenat after, possibly Cocked Hat if open/the beers decent. |
15-Dec-11 |
6pm |
400's |
12x400 (100) |
22-Dec-11 |
6pm |
800's |
6x800 (200) |
26-Dec-11 |
6pm |
Graves Park |
Fun Fartlek - 11 am from the pavillion on Derbyshire Lane/Hemsworth Rd |
29-Dec-11 |
6pm |
Chris's Christmas Pi |
300/400/500 x 3 (100/200/300) |
05-Jan-12 |
6pm |
600's |
8x600 (200) |
12-Jan-12 |
6pm |
1000's |
5x1000 (200) |
19-Jan-12 |
6pm |
now is the winter of our discontent |
10 x 500 (300 walk/jog) |
26-Jan-12 |
6pm |
400's |
12x400 (100) |
02-Feb-12 |
6pm |
800's |
6x800 (200) |
09-Feb-12 |
6pm |
Don Valley Special |
"Coach's Special" |
16-Feb-12 |
6pm |
600's |
8x600 (200) |
23-Feb-12 |
6pm |
1000's |
5x1000 (200) |
01-Mar-12 |
6pm |
Accelerator |
2x800 (200), 3x600 (200), 4x400 (200) |
08-Mar-12 |
6pm |
400's |
12x400 (100) |
15-Mar-12 |
6pm |
800's |
6x800 (200) |
22-Mar-12 |
6pm |
1500m Predictor |
1x400 (45 secs), 1x800 (90 secs), 1x300 - twice. Three minutes between each set. Total time divided by two predicts 1500m race time, then find an open 1500m race |
29-Mar-12 |
6pm |
600's |
8x600 (200) |
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