Track Info

Detailed Track Training Information

3 week (quarterly) Track Training Programme
Venue Description

The venue will be Par 400m running track every Tuesday* from the 28 September 2010 until either end of second 13 week training programme or weather and light permitting the change of venue to Penrice 400m grass running track. The track has a level all weather surface and has floodlights, unfortunately, it is approximately 5 miles from STARC meeting place and it is suggested that we meet at the track instead at 6.15pm for prompt start. There are 8 standard width lanes at a purpose built athletics arena, due to its open nature and close proximity to the coast the venue is susceptible to extreme exposure (same for all of Cornwall). There is ample parking for all, but it is encouraged by STARC that car sharing should be employed to lower our environmental impact and there are purpose built shower/changing/toiletry/meeting facilities, which will be accessible.

A FEE OF £3 PER ATHLETE IS REQUIRED FOR THE USE OF THIS FANTASTIC FACILITY

*Unless conditions do not permit (snow, flooding, etc).
Risks

Injuries caused from running activities. A request for qualified first Aiders to identify themselves prior to leaving the meeting place will be made and noted. Should there be no First Aiders at the track session, then the location of a first aider at alternative session will be noted for emergency. A mobile phone will be kept with a Coach/Assistant Coach/Leader.

Extreme weather conditions. In the event of extreme weather conditions such as snow or flooding the session will be cancelled.

Taking part with an injury. At initial meeting the coach will ask all present if anyone has any injuries/niggles and will advise any athlete that taking part may exacerbate their condition and by doing so, they will be wholly responsible. The coach will always encourage people with injuries to rest, but as an adult club, the individual athlete will need to make the final decision.

Other track users. Newquay/Par running club have kindly agreed to STARC using the facilities at the same time as they do. At initial session meeting all STARC athletes will be briefed to what Newquay/Par athletes will be doing and hopefully this will allow avoidance possible risks. Track etiquette is to be employed by all, which will require all athletes to stay mindful of others around them and whilst not actually running to remove themselves to areas that will not hinder others.

Child track users. Newquay/Par running club have children as well as adults and addition care must be taken by STARC members to avoid any collisions. This will be emphasised to all STARC members at initial meetings, where athletes will be advised to look down as well as around.

Track etiquette. A procedure of a faster athlete shouting ‘track’ is employed when approaching a slower athlete in front and it is then customary for the slower runner to move out a lane to allow the faster runner to pass on the inside. This procedure must be employed by STARC athletes to fit in with Newquay/Par athletes as to avoid unnecessary confusion.
Warm-up

As soon as possible following initial meeting, the group will start, a minimum of 4 laps of the track at a comfortable jogging pace will be required by all taking part, followed by 2 repetitions of 6 different dynamic warm-up exercises that will take place over a 20m straight piece of track. The following dynamic exercises will be used every week in the stated order to encourage standardisation (thus saving time on demonstrations);

Heel flicks Lunges (small, medium and large as not too over stretch until slowly warmed-up)
High Knees (every third knee raise, to encourage thought about coordination)
Bounding (short, medium and long, to slowly increase stretch)
Skipping (low, medium and high, as not to create too much immediateimpact)
Sprints

The overall time allowed for the warm-up is 15-20 minutes.
Main Sessions

There are to be 13 sessions to create a quarterly training cycle that will hopefully coincide with STARC’s main training programme (initially the first programme may need to be re-started to align with STARC programme) and any session lost due to adverse weather conditions, special holidays (Christmas, etc) and conflict with Cornish GP races (Cubert) will not be re-arranged.

Different abilities will be catered for by using a lane allocation (those that can run faster than others will be allocated outer lanes, thus needing to run slightly longer distances) and if enough timekeepers can be found then separate groups shall be created. The sessions have been planned to introduce both new and veteran runners into regular speed work, with a gradual increase of the amount of anaerobic lactic (AL) work within the ratio between anaerobic lactic and aerobic (A) sessions (the ratio is 1AL : 1A to begin and increases to 3AL : 1A) over the 13 week period. The introduction of an ATP-CP system training will be used as a finale to the 13 week plan, even though it is commonly assumed this system is not used in endurance running, most runners have explained that they all try sprint finishes at the end of each race, which requires the use of the ATP-CP system. By training the AL system regularly and by pushing the A system to its highest extents, it will increase an athlete’s speed by helping their bodies to tolerate lactic acid for longer and give them the ability to sustain higher work rates for longer. This track plan should help athletes to improve their performance over all endurance distances from the lower 4 mile distances right up to marathons and beyond.

For an athlete who is able to maintain a training schedule for 6 months without any hindrance they should be able to see real progress by following the quarterly/13 week plan consecutively and comparing their own personal times for each session. It is important that each athlete makes records of their achievements in training as well as races, as this will help them and/or their coach (STARC offer an individual coaching) create specific training plans that should help the athletes development.
Session 1 – Eights

Aerobic System (80-90%)(over 80% it becomes difficult to string full sentences together without creating breathlessness).

3 number reps of 800m (for inside lane, outer lanes the distance will be more) with 2 minutes recovery between each rep for the first set, then a 5 minute recovery before second set.
Example

Based upon a person with an ability to run 12 minute miles***.

Set 1 (6mins/800m, then 2mins recovery, then another 6mins/800m, then another 2mins recovery, then final 6mins/800m) = 22mins/2400m 5mins recovery

Set 2 (6mins/800m, then 2mins recovery, then another 6mins/800m, then another 2mins recovery, then final 6mins/800m) = 22mins Total time is 49mins/4800m
Sessions 2 – Twos

Anaerobic Lactic System (95-100%)(each rep should leave athlete breathless for recovery period)

3 number reps of 200m (for inside lane, outer lanes the distance will be more) with 1 minute recovery between each rep for the set, then a 5 minute recovery before second, third and fourth sets.
Example

Based upon a person with an ability to run 10 minute miles***.

Set 1 (1min15secs/200m, then 1 min recovery, then another 1min15secs/200m, then another 1 min recovery, then final 1min15secs/200m) = 5mins45secs/600m 5mins recovery

Set 2 (1min15secs/200m, then 1 min recovery, then another 1min15secs/200m, then another 1 min recovery, then final 1min15secs/200m) = 5mins45secs/600m 5mins recovery

Set 3 (1min15secs/200m, then 1 min recovery, then another 1min15secs/200m, then another 1 min recovery, then final 1min15secs/200m) = 5mins45secs/600m 5mins recovery

Set 4 (1min15secs/200m, then 1 min recovery, then another 1min15secs/200m, then another 1 min recovery, then final 1min15secs/200m) = 5mins45secs/600m Total time is 38mins/2400m
Session 3 – Mile Reps

Aerobic System (80-90%)(over 80% it becomes difficult to string full sentences together without creating breathlessness).

3 repetitions of 1600m (4 laps/approximate mile) with 6 minutes recovery between each repetition.
Example

Based upon a person with an ability to run 12 minute miles***.

Rep 1, 12mins/1600m = 12mins/1600m 6 mins recovery

Rep 2, 12mins/1600m = 12mins/1600m 6 mins recovery

Rep 3, 12mins/1600m = 12mins/1600m Total time is 48mins/4800m
Session 4 – Round the clock Anaerobic

Lactic System (95-100%)(each rep should leave athlete breathless for recovery period) 11 sprints ranging from 200m to 300m having increments of 10m each time, after finishing each sprint the athlete makes their way back to the start position at a comfortable jogging pace, where they then start next sprint as soon as possible. As the distance gradually increases the recovery period/time decreases. Following first 200m time it is expected that any athletes below 45 seconds will be able to run next increased distance with only 2 additional seconds, athletes below 55 seconds will be able to run next increased distance with only 3 additional seconds and athletes over 55 seconds will be given 4 seconds as their target. Approximately 2 minutes will be allocated to get back to the start that will decrease by 5 seconds after each rep.
Example
Based upon a person with an ability to run 7 minute miles***.
200m will take 52 secs, then returning to start in 2 mins = 2min52secs
210m will take 55 secs, then returning to start in 1min55secs = 2mins50secs
220m will take 58 secs, then returning to start in 1min50secs = 2mins48secs
230m will take 61 secs, then returning to start in 1min45secs = 2mins46secs
240m will take 64 secs, then returning to start in 1min40secs = 2mins44secs
250m will take 67 secs, then returning to start in 1min35secs = 2mins42secs
260m will take 70 secs, then returning to start in 1min30secs = 2mins40secs
270m will take 73 secs, then returning to start in 1min25secs = 2mins38secs
280m will take 76 secs, then returning to start in 1min20secs = 2mins36secs
290m will take 79 secs, then returning to start in 1min15secs = 2mins34secs
300m will take 82 secs, then returning to start in 1min10secs = 2mins32secs
Total time is 29mins42secs/2750m plus 1550m during recovery
Session 5 – Fours Anaerobic Lactic

System (95-100%)(each rep should leave athlete breathless for recovery period)

Two sets of 5 repetitions of 400 metres with 3 minutes recovery after first repetition that will decrease by 20 seconds after each repetition, then a 5 minute recovery before set 2.
Example

Based upon a person with an ability to run 9 minute miles***.

Set 1, Rep1, 400m/2mins/15secs, then 3mins recovery, then Rep2, 400m/2mins/15secs, then 2mins40secs recovery, then Rep3, 400m/2mins/15secs, then 2mins20secs recovery, then Rep4, 400m/2mins/15secs, then 2mins recovery, then Rep5, 400m/2mins/15secs = 21mins15secs/2000m.

5min recovery.

Set 2, Rep1, 400m/2mins/15secs, then 3mins recovery, then Rep2, 400m/2mins/15secs, then 2mins40secs recovery, then Rep3, 400m/2mins/15secs, then 2mins20secs recovery, then Rep4, 400m/2mins/15secs, then 2mins recovery, then Rep5, 400m/2mins/15secs = 21mins15secs/2000m.

Total time is 47mins30secs/4000m.
Session 6 – Twelves

Aerobic System (80-90%)(over 80% it becomes difficult to string full sentences together without creating breathlessness).

4 repetitions of 1200m with 4 minutes recovery between each repetition.
Example

Based upon a person with an ability to run 11 minute miles***.
Rep 1, 8mins15secs/1200m 4 mins recovery
Rep 2, 8mins15secs/1200m 4 mins recovery
Rep 3, 8mins15secs/1200m 4 mins recovery
Rep 4, 8mins15secs/1200m
Total time is 45mins/4800m
Session 7 – twos & fours Anaerobic

Lactic System (95-100%) (each rep should leave athlete breathless for recovery period)

4 sets of 200 metres repetition with 1 minute recovery, then 400 metres repetition with 2 minutes recovery, then another 200 metres repetition with 1 minute recovery and finish with a final repetition of 400 metres. Allow 3 minute recovery between each set.
Example

Based upon a person with an ability to run 8 minute miles***.
Set 1, 200m/1min with 1min recovery, then 400m/2mins with 2mins recovery, then 200m/1min with 1min recovery, then 400m/2mins. = 1200m/10mins 3mins recovery.
Set 2, 200m/1min with 1min recovery, then 400m/2mins with 2mins recovery, then 200m/1min with 1min recovery, then 400m/2mins. = 1200m/10mins 3mins recovery.
Set 3, 200m/1min with 1min recovery, then 400m/2mins with 2mins recovery, then 200m/1min with 1min recovery, then 400m/2mins. = 1200m/10mins 3mins recovery.
Set 4, 200m/1min with 1min recovery, then 400m/2mins with 2mins recovery, then 200m/1min with 1min recovery, then 400m/2mins. = 1200m/10mins
Total time is 49mins/4800m
Session 8 – 2, 4, 6, 8 Anaerobic Lactic

System (95-100%)(each rep should leave athlete breathless for recovery period)

2 sets of first 200 metres repetition with 1 minute recovery, then 400 metres repetition with 1 minute 30 seconds recovery, then 600 metres repetition with 2 minutes recovery before finishing set with an 800 metres repetition. 4 minutes recovery between each set.
Example

Based upon a person with an ability to run 6 minute miles***.

Set 1, 200m/45secs with 1min recovery, then 400m/1min30secs with 1min30secs recovery, then 600m/2mins15secs with 2mins recovery and finish set with 800m/3mins. = 2000m/12mins.

4mins recovery.

Set 2, 200m/45secs with 1min recovery, then 400m/1min30secs with 1min30secs recovery, then 600m/2mins15secs with 2mins recovery and finish set with 800m/3mins. = 2000m/12mins.

Total time is 28mins/4000m
Session 9 – Pyramids Aerobic

System (80-90%)(over 80% it becomes difficult to string full sentences together without creating breathlessness).

800 metres repetition followed by 2 minutes recovery, then 1200 metres repetition with 2 minutes and 30 seconds recovery, then 1600 metres with 3 minutes recovery, then 1200 metres with 2 minutes 30 seconds recovery and finally finish with 800 metres.
Example

Based upon a person with an ability to run 10 minute miles***.

800m/5mins with 2mins recovery, then 1200m/7mins30secs, then 1600m/10mins, then 1200m/7mins30secs, then 800m/5mins.

Total time is 37mins/5600m
Session 10 – Miles and halves

Aerobic System (80-90%)(over 80% it becomes difficult to string full sentences together without creating breathlessness).

1600 metres with 3minutes recovery followed by 800 metres with 1 minute and 30 seconds recovery then another 800 metres with a 1 minute and 30 seconds recovery before finishing with 1600 metres.
Example

Based upon a person with an ability to run 8 minute miles***.

1600/8mins with 3mins recovery, then 800m/4mins with 1min30secs recovery, then 800m/4mins with 1min30secs recovery and then 1600m/8mins.

Total time is 30mins/4800m
Session 11 – Reducing fours

Anaerobic Lactic System (95-100%)(each rep should leave athlete breathless for recovery period)

10 repetitions of 400 metres starting with a 3 minute recovery after the first repetition, then for each recovery after that you deduct 15 seconds.
Example

Based upon a person with an ability to run 9 minute miles***.

400m/2mins15secs with a 3mins recovery, then 400m/2mins15secs with a 2mins45secs recovery, then 400m/2mins15secs with a 2mins30secs recovery, then 400m/2mins15secs with a 2mins15secs recovery, then 400m/2mins15secs with a 2mins recovery, then 400m/2mins15secs with a 1min45secs recovery, then 400m/2mins15secs with a 1min30secs recovery, then 400m/2mins15secs with a 1min15secs recovery, then 400m/2mins15secs with a 1min recovery, then400m/2mins15secs.

Total time is 40mins30secs/4800m.
Session 12 – Sprint pyramids

Anaerobic Lactic System (95-100%)(each rep should leave athlete breathless for recoveryperiod)

3 sets of 100 metres repetition followed by 200 metres, 300 metres, 400 metres, 300 metres, 200 metres and finish with 100 metres again with 1 minute recovery between each repetition and 3 minutes recovery between each set.
Example

Based upon a person with an ability to run 7 minute miles***.

Set 1, 100m/26secs with 1min recovery, 200m/53secs with 1min recovery, 300m/1min19secs with 1min recovery, 400m/1min45secs with 1min recovery, 300m/1min19secs with 1min recovery, 200m/53secs with 1 minute recovery and 100m/26secs = 1600m/13mins. 3mins recovery

Set 2, 100m/26secs with 1min recovery, 200m/53secs with 1min recovery, 300m/1min19secs with 1min recovery, 400m/1min45secs with 1min recovery, 300m/1min19secs with 1min recovery, 200m/53secs with 1 minute recovery and 100m/26secs = 1600m/13mins. 3mins recovery

Set 3, 100m/26secs with 1min recovery, 200m/53secs with 1min recovery, 300m/1min19secs with 1min recovery, 400m/1min45secs with 1min recovery, 300m/1min19secs with 1min recovery, 200m/53secs with 1 minute recovery and 100m/26secs = 1600m/13mins. Total time is 45mins/4800m.
Session 13 – Hundreds

ATP-CP System (95-105%)(each rep should leave athlete breathless with ‘jelly legs & arms’)

15 repetitions of 100 metres with 3 minutes and 10 seconds as first recovery that will reduce by 10 seconds after each repetition.
Example

Based upon a person with an ability to run 6 minute miles***.

100m/22.5secs with 3mins10secs recovery, then100m/22.5secs with 3mins recovery, then 100m/22.5secs with 2mins50secs recovery, then 100m/22.5secs with 2mins40secs recovery, then 100m/22.5secs with 2mins30secs recovery, then 100m/22.5secs with 2mins20secs recovery, then 100m/22.5secs with 2mins10secs recovery, then 100m/22.5secs with 2mins recovery, then 100m/22.5secs with 1min50secs recovery, then 100m/22.5secs with 1min40secs recovery, then 100m/22.5secs with 1min30secs recovery, then 100m/22.5secs with 1min20secs recovery, then 100m/22.5secs with 1min10secs recovery, then 100m/22.5secs with 1min recovery, then100m/22.5secs.

Total time is 35mins47.5secs/1500m.

***Example calculated times are based on exact mile pace compared to metres and do not allow for faster paces over shorter distances that would normally be expected.

****100m has been shown and calculated for the 6 minute mile pace, whereas this pace would be expected to be a lot faster over such a short distance than an exact division of mile pace by distance.
Cool down

This will always be a gentle jog of a minimum of 4 laps in the opposite direction to the session before a series of stretches will be carried out.

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