SENIOR ENDUIRANCE SESSIONS, WITH NOTES FROM WEDNESDAY 8 JULY

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

 

<< back

Fixtures...

South West Schools Cross Country Championships

5 February - Sheldon School, Chippenham

Newquay 10K (GP2)

6 February - Newquay Sports Centre TR7 2SL

Sportshall Fun in Athletics Session

12 February - Carn Brea Leisure Centre Sportshall

5th Westward League

13 February - Redruth School

English National Cross Country Championships

26 February - Parliament Hill Fields, North London

Looe 10 Miles (GP3)

27 February - The Millpool Centre, Looe, PL13 2AF

Duchy 20 miles

6 March - Penventon Park Hotel TR15 1TE

Falmouth Half Marathon (GP4)

13 March - Ships and Castles Leisure Centre, Falmouth TR11 4NG

CAC Training Sessions Re-Commence click here for more information

© 2022 Cornwall Athletic Club. All Rights Reserved

 

design / hosting / seo : evolve internet