New track sessions and groups
This weeks track session will see the start of splitting the group into groups so we as coaches can focus on different peoples needs.
Hence this week will see two different sessions which means a system needs to be put into practice.
This week
group A will run in lanes 1 and 2 only
Group B will run in lanes 3 and 4 only
Group C will run in lanes 5 and 6 only
All groups are based on this years times
Group A are people capable of sub 24 min 5km or sub 7:45mm
Group B are people capable of sub 30 min 5km or sub 9:40mm
Group C will be everybody else over 30 mins
Warm up in two different groups
8 x 3 minute efforts with 1 minute recovery
effort at 5k pace (groups B and C)
In lanes 3-6 only
Group A session in lanes one and two only
200m jog 400m hard repeat for 30 minutes
This group is designed for people who have
Run a sub 24 minute 5km this year and
Capable of 7:45mm
group stretching to finish