Track Tuesdays

A big fat well done to our regular #tracktuesday tracksters, all of whom are getting faster and putting in some great performances!

In recent weeks, Chris Stott and Alun Griffiths had 2 10k PBs in quick succession, with Alun knocking 4 whole minutes off his previous fastest time. And Chris Jones has produced PBs at both half marathon and 5k distance, going sub 20 at Bradford Park Run. There are loads more examples of great improvements in speed and performance at all distances, from 5k to ultra. Including interval sessions in your weekly training will help you to get faster and stronger – we see it time and time again. Our interval sessions at Keighley track every other Tuesday are attended by ladies and gents of all abilities and we always tailor sessions to meet the needs of everyone who comes along. It costs £2 to use the track. These sessions are separate from the Brian Scobie Wednesday sessions.

Tuesday 5 April sees the start of the Spring/Summer #tracktuesday schedule. We’re focusing on speed on the run-up to the John Carrs in May and then will be building in some speed-endurance ready for longer distances in late Summer/Autumn eg Vale of York HM and Yorkshireman (or half) in September.

Any queries re track get in touch with Ali Nash, Louise Nash or Chris Jones.

#tracktuesday
Spring-Summer 2016 Session Plan
Sessions start with 1,600m warm-up with dynamic stretches and strides and finish with cool down
5 April
200m rep, 200m jog recovery
400m rep, 100m jog recovery
300m rep
4-6 sets, 90 secs between each set
19 April
300m rep, 100m jog/walk recovery
500m rep, 100m jog/walk recovery
200m rep, 100m jog/walk recovery
4-6 sets, no recovery between sets
3 May
No session for those doing John Carr 1. For everyone else:
400m reps, 30-60 secs recovery 10-12 reps

John Carr 1 – Weds 4 May
John Carr 2 – Weds 11 May

17 May
No session for those doing John Carr 3. For everyone else:
200m rep 200m jog, 600m rep, 200m jog, 200m rep, 200m jog
4-6 sets, 30-60 secs recovery between sets

John Carr 3 – Weds 18 May

31 May
800m reps, 60-90 secs recovery 5-6 sets
14 June
300m rep, 100m jog recovery
700m rep, 100m jog recovery
300m rep, 100m jog recovery
3-5 sets, 30 secs recovery between sets
28 June
1,000m reps x 5-6 200m recovery jog/walk
12 July
200m rep, 200m jog recovery
400m rep x 2, 30 secs recovery after each rep
800m rep, 60 secs recovery
1,200m rep, 90 secs recovery
800m rep, 60 secs recovery
400m rep x 2, 30 secs recovery after each rep
200m rep, 200m jog recovery
26 July
1,200m reps x 5-6 90 secs recovery
9 August
1 mile reps x 4-6 90 secs recovery
23 August
2 mile reps x 2-3 2 mins recovery
6 September
For those racing: 400m rep x 6 at race pace, 30 secs recovery
For anyone else: 5k time trial (20 laps)

Vale of York Half Marathon – Sunday 11 September
Yorkshireman Half (15m) – Sep 2016 date tbc