Summer Track Sessions

WARM UP DRILLS BEFORE EACH SESSION

Walking:

  1. Knee raise, left leg only. Change leg for going back to start.
  2. As above, but raise alternate heel.
  3. High knee raises
  4. As 3 but walk on toes
  5. Raise left knee then straighten it, then change legs.

Jogging:

  1. High knee raises (as 3)
  2. Heel flicks
  3. High knee raise every 3rd step
  4. Side steps
  5. Side crossovers

SESSION 1: 400m Pairs

  • Groups of 2 runners with similar ability
  • Runner number 1 completes 400m effort/1 lap and hands over to runner number 2 who completes 400m effort/1-lap
  • Recovery is your partner’s effort time
  • Start in the inside lanes and finish in the outside lanes
  • Please take care when crossing lanes on way to start
  • Continue for 30 minutes
  • When time is called if runner 1 is running then runner 2 needs to start so both do same number of efforts – if runner 2 running then stop at end of that effort

SESSION 2: 400m Groups of 3 (across lanes)

  • Groups of 3 runners with similar ability
  • Faster team in lane 8, slower team in lane 1
  • Runner number 1 completes 1 lap and hands over to runner number 2 who completes 1 lap and hands over to runner number 3 who completes 1 lap
  • Distance will increase the higher the lane number your team is in, so teams should keep fairly together
  • Recovery is both your partner’s effort time
  • Continue for 30 minutes
  • When time is called if runner 1 or 2 is running then runner 2 & 3 need to start – all do same number of efforts

SESSION 3: Individual Pyramid

  • 200m ½ lap effort, recovery 1 min
  • 600m 1½ lap effort, recovery 2 min
  • 800m 2 lap effort, recovery 2.30 min
  • 600m 1½ lap effort, recovery 2 min
  • 200m ½ lap effort, recovery 1 min
  • Start in the middle lanes, run through in inside lanes and finish in the outside lanes
  • Please take care when crossing lanes during efforts and on way to start
  • Continue for 30 minutes
  • When time is called complete lap you are on not whole effort

SESSION 4:  800m Pairs

  • Groups of 2 runners with similar ability
  • Runner number 1 completes 800m (2 laps) effort and hands over to runner number 2 who completes 800m (2 lap) effort
  • Recovery is your partner’s effort time
  • Start in the inside lane, run through in middle lanes and finish in the outside lanes.
  • Please take care when crossing lanes
  • Continue for 30 minutes
  • When time is called if runner 1 is running then runner 2 needs to start so both do same number of efforts – if runner 2 running then stop at end of that effort

SESSION 5: GROUP OF 3 MIXED PYRAMID

  • Groups of 3 runners with mixed ability
  • 200m X 2 400m X 2    800m X 1    400m X 2    200m X 2
  • Runner 1&3 start on start line, runner 2 at 200m mark
    • 200m effort runner 1, hands to 2, hands to 3
    • Stay where finished for recovery
    • Repeat 200m effort runner 1,2 & 3
    • Back to start line
  • 400m 1 lap effort for runner 1, 2 & 3
    • Repeat 400m 1 lap effort for runner 1, 2 & 3
  • 800m 2 lap effort for runner 1, 2 & 3
  • 400m 1 lap effort for runner 1, 2 & 3
    • Repeat 400m 1 lap effort for runner 1, 2 & 3
    • Runner 2 moves to the 200m mark
  • Runner 1&3 start on start line, runner 2 at 200m mark
    • 200m effort runner 1, hands to 2, hands to 3
    • Stay where finished for recovery
    • Repeat 200m effort runner 1,2 & 3
    • Back to start line
  • Recovery is other team members’ effort time
  • Start in the middle lanes, run through in inside lanes and finish in the outside lanes
  • Please take care when crossing lanes

SESSION 6: MILE OF MILES RELAY

  •  2 x 1 mile efforts
  • Groups of 2 runners with mixed abilities
  • Start at marker, run 4 laps finishing at ‘mile marker’
  • Recovering is your team members effort
  • Repeat once
  • Start and run through in the inside lanes and finish in the outside lanes
  • Please take care when crossing lanes and be aware of other runners when starting

SESSION 7: 40/20

  •  All runners on track at the same time
  • Use all lanes, with faster runners on the outside lanes and slower runners on the inside lanes
  • On coaches whistle effort for 40 seconds
  • On coaches whistle jog-recover for 20 seconds
  • Repeat that pattern for 20 minutes
  • Please take care when crossing lanes

SESSION 8: OUT & BACK

  • All runners assemble on the start line
  • Use all lanes, with faster runners on the outside lanes and slower runners on the inside lanes
  • On coach’s whistle runners run as far as they can in 3 minutes, when the coach will blow the whistle
  • All runners then turn around and run for a further 3 minutes with the aim of reaching the original starting line as the whistle goes.
  • 5 minute recovery
  • Repeat with a 2.5 mins out-and-back effort with a 1.5 minute recovery
  • Repeat with 2 min out-and-back effort with a 1 minute recovery
  • Repeat with a 1.5 min out-and-back effort with a 1 minute recovery
  • Repeat with a 1 min out-and-back effort with a 1 minute recovery
  • Repeat with a 30 second out-and-back effort out-and-back effort with a 1 minute recovery

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