Following the advice given around the Coronavirus we would encourage Athletes to attempt the following training schedule.
Athletes should run 2 out of the 3 sessions each week, where access to the track is possible you should run the Track Session and 1 Grass Session
Times and distances can be adjusted depending on ability:
Warm Up
Make sure you warm up thoroughly before you start your session:
Warm-ups. Jog gently round grass pitch/park
Drills. Usual drills and any extra stretches.
| Date | Session |
| Wb 23rd March | Track – 3 x 500m with 300m jog recovery Grass – Steady run 35min Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts |
| Wb 30th March | Track – 6 x 200m with 200m walk/jog between efforts Grass – Steady run 35min Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts |
| Wb 6th April | Track – 1 x 1000m – 10min recovery – 1 x 600m Grass – Steady run 35min Grass – 4min effort – 4min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort |
| Wb 13th April | Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min recovery – 100m Grass – Steady run 35min Grass – 8 x 60secs with 60secs recovery between efforts – 4 x 45secs with 60secs recovery between efforts |
| Wb 20th April | Track – 5 x 300m with 5min recovery Grass – Steady run 35min Grass – 3 x 3min – 3min recovery between efforts – 3 x 2min – 2min recovery between efforts |
| Wb 27th April | Track – 2 x 1000m – 10/12min recovery Grass – Steady run 35min Grass – 10 x 1min fast with 2min recovery between efforts |
Warm down runs Jogging for at least 2 mins, working on shoulders being very relaxed.
Warmdown Stretches – hamstrings, shoulders and back, then 2-3 mins easy jog.
Athletes should include at least 1 rest day between sessions.
Stewartry Athletics Club 