Advice from Leading Coaches
Q1 Purpose for track training?
We like our rec' runners doing a weekly interval session for strength and efficiency. It has immediate benefits for their longer running. Whilst our middle distance runners do these on a 400m track, our rec' runners do these on grass or good quality trail. We generally mark 600m loops or even straight lines to avoid tight bends and the ensuing imbalances that come from constantly running anti clockwise at the track.
Q2 When to incorporate into your annual and weekly training?
Midweek for our rec' runners all year round. The day depends on the individual and the structure of their program, most importantly the recovery for and from the weekly long run.
Q3 Examples of sessions
Most of our rec' runners train very early in the morning. Particularly in colder weather, early sessions can diminish quality and increase injury risk. Apart from the usual 3-4km warm up + drills/strides, our session will often kick off with a 1-2km tempo effort to ensure they're ready to run the intervals at the correct effort. The length and repetitions will depend on the desired outcome of the session, age/fitness level of the runner.
- 2km effort (3min rest) 10×400m (75sec rest)
- 5×(600m, 200m) (200m jog recovery)