Senior Training

Senior Training

Further to Jayne’s message to the club regarding the latest government restrictions, the only senior session for November will be Tuesday 3rd. I anticipate these spaces will fill up quickly. If you are unable to attend after booking, please cancel using EventBrite. Cancellations are possible even after bookings close. If you are having problems, please contact mesusan.wright746@gmail.com so that you are not marked down as a No-Show.
Please use the following links:

VI Runners are now able to book their training session on any of the tracks.

Tuesday 5:30pm https://www.eventbrite.co.uk/e/126997363533

Tues 6:45 pm https://www.eventbrite.co.uk/e/126999590193

The club is only able to operate at the numbers we currently have by maintaining a “Covid-Secure Environment”. One of the conditions for this is that all sessions MUST be pre-booked. Please do not turn up to BARC “on spec” as we will not be able to accommodate you. It is also important that you attend the session that you have booked on to.

Improvers

Warm up

Set 1

2 times – 3 minutes, 2 minutes, 1 minute with half recovery time

2 minutes rest

Set 2

6 minutes at tempo/10k pace

2 minutes rest

Set 3

4 times 1 minute out and back with 30 seconds recovery

Stretches

Development – Inner Training Track

Warm up

Set 1

2 times – 5 minutes at 10k pace 2 minutes jog recovery, 3 minutes at 5k pace 2 minutes jog recovery

3 minutes rest

Set 2

4 times 2 minutes at 5k/mile pace with 1 minute jog recovery

Cool down/stretches

Development – Main Track

Warm up

3k Time Trial

Recovery

Short efforts as time allows

Cool down

Stretches

3K Time Trial

This week we are offering the opportunity to run a 3k Time Trial on both the 5.30pm and 6.45pm sessions on the Main Track, so if you would like to have a go then please book on. This is open to all Development and Improvers runners and should give you a good indication of where you are at in your training after a few week’s back doing intervals There will be a more usual Development Session on the Inner Training Track and an Improvers session on the Riverside track.

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