Track
Next Track Session - Monday 13th May 2013
Meet Grant at 6.45pm at Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA for a 45 min floodlit track session. Fee which may payable on the night is £3.80 per person. Nearest tube Station is Woodford on the Central Line.
http://maps.google.co.uk/maps?ix=sea&um=1&ie=UTF-8&q=ashton+playing+fields&fb=1&gl=uk&hq=ashton+playing+fields&hnear=0x47d8a00baf21de75:0x52963a5addd52a99,London&cid=0,0,17548578010353244345&ei=EB10T_PVOMTP4QS-3YjjDQ&sa=X&oi=local_result&ct=image&ved=0CAoQ_BI
Introduction
From Monday 29th October 2012 we will be meeting here for a Track Session. Meet 6.45pm at Ashton Playing Fields, Woodford Brdge, Essex, IG8 8AA
http://maps.google.co.uk/maps?ix=sea&um=1&ie=UTF-8&q=ashton+playing+fields&fb=1&gl=uk&hq=ashton+playing+fields&hnear=0x47d8a00baf21de75:0x52963a5addd52a99,London&cid=0,0,17548578010353244345&ei=EB10T_PVOMTP4QS-3YjjDQ&sa=X&oi=local_result&ct=image&ved=0CAoQ_BI
Please check our Latest News page or our Group Facebook page for further details.
You don't have to be Seb Coe to run on a track! If you would like to complement your training with track work, then why not come along on a Friday evening and improve your running no end by doing something that no other single training session will better.
Running 400m/800m or even 1600 (1mile) reps with intervals is a great way to give you that turn of speed for 10k races, but whatever your distance you will still benefit from speed work.
You can also run 5k (12.5 laps) or 10k (25 laps) continuously for endurance. This will also build up stamina and get you used to running at an even pace.
The cost is £3.80 per person, per session, payable locally on the night.
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
Waltham Forest Pool and Track
Waltham Forest Pool and Track, 170 Chingford Road, Walthamstow, London E17 5AA. Fee of £3.15 for changing/showering and track use is £3.15 per person per session, payable at reception on arrival.
http://http://www.gll.org/centre/waltham-forest-pool-and-track.asp
Please check our Latest News page or our Group Facebook page for further details.
Lee Valley Athletics Centre, Lee Valley Leisure Complex, 61 Meridian Way, Edmonton, London N9 0AR
http://www.leevalleypark.org.uk/en/content/cms/Leisure/Activities_and_Sport/athletics_centre/athletics_centre.aspx
Indoor track for winter training.
- 200 metre 6 lane track.
- 130 metre sprint straight.
- 60 metre sprint straight.
- Strength and conditioning suite.
Outdoor track.
- 400 metre 8 lane track.
- Field events facilities.
- Covered seating for 350 spectators.
- Outdoor terrace.
Indoor and Outdoor Combined ticket. - Casual - Adult £5.40 per session.
Sessions
Pyramid session: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m
6 x 800 metres (200 jog recovery)
8 x 600 metres (200 jog recovery)
5 x 1000 metre (200 jog recovery)
12 x 400 metres (200 jog recovery)
30 min Parlauf (Approx 1 minute recovery, between reps)
4 x 1200 metres (400 metres jog recovery)
3 x 1600 metres (400 metres jog recovery)
The aim of the sessions are to get you running at around 85% of your capacity.
All laps should be run at the same pace, so it might seem easy at first, but will get progressively harder to maintain the same pace over the last few reps.
For example, someone running 8 x 400 metres at 90 seconds a lap should run something like this: 89, 88, 90, 89, 89, 91, 92, 87
If you are able to run an 80 second lap at the end you have run to easy early on, likewise if you start by running flat out you may not be able to complete the session, or end up taking 2 minutes to run you last rep.
The (200m) jog recovery between reps is also very important. It is not a walk, and should be completed in around the same time that it takes you to run 400 metres
