Friday Track

Friday Track – Schedule & Session Plans

Schedule

1. Technical Session
2. Pace Session
3. Speed Session
4. Endurance Session

Example Session Plans

1. Technical Session – Focused on one aspect of improvement, for example running on uneven terrain. Typically this will involve a greater number of drills and activities and have less distance and time spent on intervals, with the focus on technique.

— Example Session Plan [PDF Link]

2. Pace Session – Focused on pacing strategy and practise over distances from 3000m to 10k. A typical session might be ‘Broken Miles’ where we run 3-4 sets of 1200m with 2 mins walk recovery then 400m with 1 min static recovery. The 400m will be significantly faster than 5k pace.

— Example Session Plan [PDF Link]

3. Speed Session – Focused on correct posture and efficient arm / leg actions with distances below 600m. An example session might be 10 x 300m with 100m walk recovery, 5 mins static rest then 5 x ‘Flying 30s’ (Using the home straight accelerate over 30m, hold for 30m, then decelerate for 30m).

— Example Session Plan [PDF Link]

4. Endurance Session – Focused on building endurance through multiple repetitions, this might be 20x200m Paarlauf or a Pyramid session. The key to this is even pacing and active recovery between repetitions.