Senior Training

Senior Tuesday Bookings
Due to the recent high volume of last-minute ticket cancellations, from this week, the cut off to book/cancel your Tuesday session will be 9.30pm on Monday night. As a reminder, VI Runners are now able to book their training session on any of the tracks. Use the links below to book your session.

3k Time Trial

As we have been back a few weeks now working hard on our interval training at BARC, we are planning on offering the opportunity to run a 3k time trial on the Main Track on November 3rd. This will enable runners to see where they are with their training, particularly in the absence of Park Runs. If you would like to take part, please make sure you book on to the Main Track. We will be doing the Time Trial at both the 5.30pm and 6.45pm slots. There will be a Development session on the Inner Training track as usual. This is open to everyone, so if you are in the Improvers group and would like to have a go at a 3k, please book on. Just to remind you, it is seven and a half times around the track.

This week’s TPs

Improvers

Warm up

Set 1

2 times 4 minutes ‘comfortably hard’ with 90s jog re/brisk walk recovery

3 mins rest

Set 2

3 times 2 minutes hard with 1 minute recovery

3 mins rest

Set 3

4 times 1 minute out and backs as fast as possible with 30s rest recovery.

Stretches

Development

Warm up

Set 1

8 mins at 5k pace

3 mins rest

Set 2

2 times 4 mins at 5k pace with 1 min jog/walk recovery

3 mins rest

Set 3

3 times 2 minutes at 5k pace with 30s jog/walk recovery.

Cool down/Stretches

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