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Track

Welcome to Track

Track is suitable for all levels of runners, no matter if you are just starting out or a seasoned runner. The aim of track is to improve your running speed and endurance.
We have a number of track leaders each with their individual styles of delivery. They will help you with your running journey and help you towards your running goals.



Track Leaders:
Rakesh (T-Rak) Sandhu - Track coordinator and session planner.
Grant (Godfather) Conway - Secret track sessions.
Karen (Guns of steel) Levison - Core Extreme Circuits.
Gareth (Barefoot) Davies - Endurance and Injury prevention.
Maya (Padawan) Goodwin - Gentle to beginners, tougher on speedsters.

Venue:
Ashton Playing Fields
598 Chigwell Road
Woodford Bridge
Essex
IG8 8AA

Time:
Monday (excluding bank holidays)
6:45pm sharp start (you can arrive earlier and warm up on the track)

Cost:
£4 - Under 35s
£1.50 - Students and over 35s


WhatsApp-
WhatsApp Members Group


Minimum age for our track sessions is 12, Children must be accompanied by an adult. No maximum age!


October 2019

Session plan for October 2019

Monday 07/10/19
Oregon Circuits
400m incorporated with stamina / strength building exercises
Leader: Karen Levinson

Monday 14/10/19
Session to be taken by Saracens Rugby coach. The focus of the session will be correct form for strength and conditioning exercises. The large group will be divided into two smaller groups and you will get 30 mins of S&C and 30mins of running.

Group 1:
30 mins core strength and conditioning (the focus will be on correct technique).
700m @ faster than your 5k pace, 100m recovery.

Group 2:
600m @ faster than your 5k pace, 200m recovery.
30 mins core strength and conditioning (the focus will be on correct technique).
Leaders: Joe Clarke, Gareth Davies, Rak Sandhu

Monday 21/10/19
400s -1
Set 1: Fixed recovery period
Set 2: Indian File
Leaders: Gareth Davies, Rak Sandhu

Monday 28/10/19
400s - 2
Set 1: Decreasing recovery period
Set 2: Indian File
Leaders: Gareth Davies, Rak Sandhu

If you have any ideas on how to further enhance your track experience and/or what you would like to see in a session then please contact me.

Finally, if you want to do your own session on Monday then that is absolutely fine too. The club sessions are not compulsory. You are free to join the warm-up/cool-down or do your own thing. And don’t forget we allocate Lane 8 to walkers or people coming off injury. So no excuses not to give it a go. I hope to see you all really soon.


T-Rak

Monday 21st Oct 2019 - T-Rak & Barefoot

Session Leader:
Rak Sandhu/Gareth Davies

Date:
21st October 2019

Phase of training:
Preperation for cross- country

Target of session:
Lactic threshold training 1 of 2

Warm Up:
As directed by session leader

Set 1: 400s (30 mins duration)
10-14 sets
Constant 75 sec static recovery between each lap

Set 2: 1 mile
4 and a bit laps. Self timed

Cool Down:
800M - slow comfortable pace (walk last 100M)

Strength and Conditioning:
10 minutes of intense core workout

Stretch:
10 minutes of general stretching

Ashton Playing Fields

Venue
Ashton Playing Fields
598 Chigwell Road
Woodford Bridge
Essex
IG8 8AA

How to get there.
Central Line Woodford Station and walk (600m.) down Snakes Lane East.

Bus numbers 275 & W14 pass the gate. Get off at Ashton Playing Fields stop. By car the track is where the M11 crosses over the Chigwell Road. Map