Senior BARC training sessions

Runners Needed!

We are a little short of runners to fill the Improvers groups on Tuesday’s at BARC. The group, which was formerly known as Tigers, is ideal for anybody who has done some running and is looking to improve their endurance and pace. If you were a Tiger runner before lockdown it would be great to have you back running with us at BARC. We offer a supportive environment with strict Covid-19 guidelines adhered to for your safety. There are two sessions at 5.30pm and 6.45pm, so please, come and enjoy some interval training by booking onto a session using the links below.

We hope you are enjoying training back at BARC on Tuesday evenings. Just to remind you, both the session plans for the two Development Groups are exactly the same. There is no fast group/slow group split, both sessions are on time and not distance.

When you book your session on the Eventbrite site, could you please remember which group you have chosen, either the group on the Main Track (MT) or the Inner Training Track (ITT). There has been a bit of confusion with runners not sure of which group they have booked on to when they arrive. Your coach will be in position on the field to brief you on the session.

Click on your preferred time of either 5.30 or 6.45 to book.

There will be up to eight runners in the Improvers Group and up to 12 runners in each of the two Development Groups. Please remember, if you can’t make a session, please cancel your booking on the Eventbrite site. Could you also please make separate bookings for partners or family members.

Improvers

Working on different paces

Warm up

Set 1

Downward ladder 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute

Rests of 2 minutes, 2 minutes, 1 minute, 1 minute

3 minutes recovery

Set 2

4 times 1 minute with 1 minute recovery.

Stretches

Development.

Longer efforts this week

Warm up

Set 1:

3 times 5 minutes at 10k pace with 2 minutes jog recovery.

3 minutes recovery

Set 2:

2 times 5 minutes at 10k pace with two minutes jog recovery.

3 minutes recovery

Set 3

2 times one minute fast with 30s recovery

Cool down and stretches.

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