w/b 20th Nov

PLEASE SEE THE NOTE ABOUT TE TRACK AT THE BOTTOM


Plan for the week
Mon (7:30) - short hills.  We will try this session once more and try to ensure nobody gets injured!  There will be a long warm up INCLUDING some strides.  We will then do 10 X 10s hill sprints with 60s recoveries in King's Avenue.  This is essentially weight training without going to the gym.  The aim is increasing leg strength.
Wed (6:30) - 9's.  Lancaster Park.  Effort from the postbox anti-clockwise.  First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box.  3 reps.  The efforts will be approx 9-10 mins long depending on who the fastest runner is.
Thurs (6:30) - Track 5K (aka the confusing one!).  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.  There is a 200m recovery after the first 1000m and an EXTRA 200m after the 100m recovery that ends the 400 and 200m efforts.  So in laps:
2 and a half laps of effort.  Half a lap recovery (i.e. 3 laps). 
Then 1 lap effort, 1/4 of a lap recovery, 1/2 lap effort, 1/4 lap recovery (i.e. 2 complete laps) REPEATED 5 times (so 10 laps in total)
1/2 a lap extra recovery from the short efforts and finish with a 2 and a half lap effort (i.e. 3 laps).


I am away on Wednesday and Thursday.
There has been some concern about the track not being locked up some evenings.  So, on Thursday, can somebody please make sure they speak to any other coach at the track.  Ask them to ensure that they shut up the pavilion when they leave.  If you are last to leave the track, turn off the lights (it can be done without a key) and lock the gate when you leave (push the padlock to).


Have fun!

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