Startrack – Week 1

Week 1 of our Startrack Athletic Summer Sessions went very well with 50 youngsters attending and trying out lots of Run, Jump and Throws activities. Lots of Awards, certificates, medals and enthusiasm.  Massive thank you to all our volunteer leaders and coaches for all their hard work. Roll on Week 2 next week. 

Seniors’ Endurance Training w/c 28th June

No training on Thur due to track being used for Sale Sizzler

Tuesday 29th

Steady run.

Thursday 1st

No training session: 2nd Sale Sizzler 5K 7.30pm at the track

Saturday/Sunday  Long 60+ minute easy run

Other 1 or 2 steady 30+ min runs

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 22nd June

Tuesday 22nd

30 minutes Fartlek. Variable length efforts, re-grouping after efforts. 5 min warm up and warm down

On track: 2 x 50mtrs fast with 5 min between runs              

Thursday 24th

4 x 800m at 3k pace (approx. 8 mins) 3 min recovery between reps

(3.12min for 12.00min 3K / 3.45mins for 14.00 3K)

3 x 50m fast with full recovery

Saturday/Sunday  Long 60+ minute easy run

Other 1 or 2 steady 30+ min runs

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 14th June

No training at the track on Thursday

Tuesday 15th

3 x 8 minutes at approx. 5k pace (3 min recovery). 5 min warm up and down. If you taking the Sizzler race on Thur seriously, skip this.

Thursday 17th

No training at track due to Sale Sizzler Race #1 at 7.30om

If you’re not doing the Sizzler, the plan was two 200,400,600,400,200 pyramids with 2min recovery at 95% effort (not fun), so feel free to do that on your own!

Saturday/Sunday  Long 60+ minute easy run

Other 1 or 2 steady 30+ min runs

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 7th June

Tuesday 8th

20 min tempo (10k pace) with 10 min warm up and 10 min warm down (very easy pace)

Thursday 10th

3 x 2k at 5k pace (approx. 8mins). 3 mins recovery

3 x 50m strides (full recovery, 3 mins)

Saturday/Sunday             Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 31st May

Tuesday 1st

30 minutes Fartlek. Variable length efforts, Re-grouping after efforts.

5 min warm up and warm down

Run hard on all short (<200m efforts)

On track 2 x 50mtrs fast with 5 min between runs              

Thursday 3rd

2 x (5 x 400m) recovery 90 seconds between reps / 5 min (jog) between sets

Rep pace 90 secs (95% effort) i.e 1500m pace (hard and fast)

Plenty of warm up and warm down

Saturday/Sunday             10-12 mile

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 24th May

Tuesday 25th

5 Mile tempo, 10min steady, 25 mins at 10K pace, 10 min steady.      

Thursday 27th

3 x 2k with 5 min recovery.

3 x 50m strides, full recovery.

Saturday/Sunday         Long 60+ min easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday

Junior PB Evening Results

The other week we held an evening where our junior athletes were invited to test themselves in a few events: 75m sprint, long jump and javelin. It was a fun, noisy event – thanks to all those who took part and all those who helped organise.

Here are the results. Who will improve next time?

Athlete75 meterLong JumpJavelin
(number)secondsmetersmeters
Alfie (161)14.002.464.00
Amy (635)13.302.436.10
Anna (628)17.801.79
Bonham (643)19.502.202.40
Caitlin (170)18.901.604.20
Catalina (629)15.901.77
Chloe (627)18.702.954.30
Dylan (173)15.001.529.50
Edward (175)16.402.495.50
Ethan (178)13.601.687.60
Freya (171)20.601.763.00
Frida (181)16.201.733.40
Gabby (164)13.602.055.60
Gene (633)15.902.535.30
Harry (631)13.502.969.70
Helena (155/169)15.202.035.50
Hollie (644)17.301.904.60
Jada (638)12.202.60
Keeva (172)13.601.705.00
Lacey (158)15.701.845.80
Lausa (174)16.601.48
Lexi (634)12.303.189.90
Malachi (176)13.102.008.10
Marcus (640)14.302.028.60
Matthew (160)14.702.806.90
Mia (179)15.001.91
Micha (180)15.001.84
Motti (630)13.703.117.90
Paige (167)17.501.453.90
Rufus (162)13.602.7011.30
Selyane (642)13.202.406.60
Sophia (163)14.402.626.30
Sophie (165)14.701.484.50
Sophie (177)17.702.325.00
Stephanie (626)13.402.5511.00
Summer (168)12.002.38
Thomas (645)17.002.956.90
Toby (?)21.80
Tomek (632)13.403.0011.10
Zach (159)15.302.206.10