COVID-19 TRACK WEDNESDAY SESSIONS
ALL ON THE WHISTLE
WEEK |
DATE |
SESSION |
1 |
Wednesday 8 July |
12 x 60 seconds fast tempo, with 30 seconds cruise/float recovery but not a slow jog, using the whistle. 3 sets of 4 – 200m jog between sets |
2 |
Wednesday 15 July |
12 x 60 seconds fast tempo, with 30 seconds cruise/float recovery but not a slow jog, using the whistle. 3 sets of 4 – 200m jog between sets |
3 |
Wednesday 22 July |
6 x 3 minutes – each rep is 30 seconds fast tempo, 30 seconds cruise/float for 3 minutes, using the whistle 2 sets of 3 – 200m jog between sets |
4 |
Wednesday 29 July |
6 x 3 minutes – each rep is 30 seconds fast tempo, 30 seconds cruise/float, for 3 minutes, using the whistle 2 sets of 3 – 200m jog between sets, |
5 |
Wednesday 5 August |
ONE OF OUR USUAL SESSIONS Tempo, 1 x 1 min – 30sec jog - 1 x 2 min – 60 sec jog 1 x 3 min – 90 sec jog - 1 x 4 min – 1 lap jog 2/3 sets - Listen for the WHISTLE |
6 |
Wednesday 12 August |
ONE OF OUR USUAL SESSIONS Tempo, 1 x 1 min – 30sec jog - 1 x 2 min – 60 sec jog 1 x 3 min – 90 sec jog - 1 x 4 min – 1 lap jog 2/3 sets - Listen for the WHISTLE |
7 |
Wednesday 19 August |
Russian Steps 20 seconds hard – 40 seconds easy/30 seconds hard – 30 seconds easy/40 seconds hard -20 seconds easy/60 seconds hard – 60 seconds easy/40 seconds hard – 20 seconds easy/30 seconds hard – 30 seconds easy/20 seconds hard – 40 seconds easy. 8 minutes total 2/3 sets WHISTLE |
8 |
Wednesday 26 August |
Russian Steps 20 seconds hard – 40 seconds easy/30 seconds hard – 30 seconds easy/40 seconds hard -20 seconds easy/60 seconds hard – 60 seconds easy/40 seconds hard – 20 seconds easy/30 seconds hard – 30 seconds easy/20 seconds hard – 40 seconds easy. 8 minutes total 2/3 sets WHISTLE |
9 |
Wednesday 2 September |
10 x 90 seconds fast tempo, with 60 seconds cruise/float recovery but not a slow jog, using the WHISTLE 2 sets of 5 – 200m jog between sets |
10 |
Wednesday 9 September |
10 x 90 seconds fast tempo, with 60 seconds cruise/float recovery but not a slow jog, using the WHISTLE 2 sets of 5 – 200m jog between sets |
11 |
Wednesday 16 September |
3 x 8 minutes (30 seconds hard – 30 seconds cruise/float, on the WHISTLE) 200m jog between each 8 minutes |
12 |
Wednesday 23 September |
3 x 8 minutes (30 seconds hard – 30 seconds cruise/float, on the WHISTLE) 200m jog between each 8 minutes |
PLEASE NO SPITTING, BEFORE, DURING AND AFTER THE SESSION!!
NOTES FOR INFORMATION
Use the side gate to enter and leave the track
The Leisure Centre will have a member of staff present to control access to the toilet along the bottom corridor. Try to minimise the need to use the toilet to avoid long delays.
The Leisure Centre member of staff will also advise regarding putting your car registration in the machine. THIS SYSTEM MAY NOT BE LIVE. If it is, the machine is located along the bottom corridor, outside the doors to the swimming pool changing rooms.
Collecting training fees (£3.00)
Becky Vage has offered to collect the £3.00 fees and keep a register of those attending on the Wednesday sessions - – an essential requirement these days.
The clubhouse will not be available but Becky will have a table across the door! Please bring the correct money, preferably pound coins.
Bags and items of kit
If it is raining bags and items of kit can be left in the ‘ice cream hut’, just inside the side gate or in the equipment container.
______________________________________
We will have to make some changes in how we organise the session, incorporating Social Distancing
Due to the need to practice Social Distancing, it will be easier to organise if the reps and recoveries are based on TIME rather than precise DISTANCE.
For Example
12 x 300m, with 100m jog recovery, for 5 separate groups, with each group using a different lane on the track, will become 10 x 60 seconds fast, with 30 seconds cruise/float recovery but not a slow jog, using the whistle.
Organising
This might sound a bit complicated at first. On our first session (Wednesday 8 July) we will set the groups up with each group operating in a single lane. Future sessions will then use the same for each group. A little bit of patience on the first night until we get used to operating a little differently.
Lane 1 - Yvonne
Lane 2 - Graham
Lane 4 - Lee
Lane 6 - Alan
Lane 8 - Dave
To minimise overtaking within the group – the gap between runners in the same lane will be around 50m!
Each coach would not have complete control of their group if one whistle was used to control reps and recoveries. Their role would be to organise the start of each set, decide on the ‘order of running’ and spacing and generally encourage their runners.
Author: Not Specified - Date Added: 05/07/2020 at 10:26:22
Southern Athletics League (SAL) Division 3 West TBC
22 May - TBC
DAN 5000 metre races, including the Cornwall Championship
25 May - Carn Brea Leisure Centre
5 June - Exeter Arena
ESAA Track and Field Cup B Final Yrs 8 to 13
7 June - Bournemouth
ESAA Cornwall County Final 8 to 13 yrs
11 June - Carn Brea track
Southern Athletics League (SAL) Division 3 West
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Bude Lifeboat Run (6miles Multi Terrain)
15 June - Bude RFC
ESAA Track and Field Cup A Final 8 to 13yrs
15 June - Millfield
18 June - Sticker, near St Austell
ESAA South West Regional Finals 8 to 13 yrs
18 June - Exeter Arena
Meet Your Max (7 miles Multi Terrain)
22 June - Truro Rugby Club, St Clement’s Hill, Truro TR1 1NY
South West Schools Track and Field combined
25 June - Yeovil