Track Schedule
BFR's current track schedule:
08 Sep 2010 - 100, 200, 300, 400m steps
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, 120 b/m)
Groups1 & 2 6 sets 100, 200, 300, 400m fast, 100m slow
Group3 5 sets 100, 200, 300, 400m fast, 100m slow
Group4 4 sets 100, 200, 300, 400m fast, 100m slow
Finish with a 400m cool-down
15 Sep 2010 - Time Pyramid
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k to 10m Pace (90% MHR)
All groups Time Pyramid 1, 3, 5, 7, 5, 3, 1min fast, 1.5min jog between each interval
Finish with a 400m cool-down
22 Sep 2010 - 4000's, 2000's + 5000m Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (85% MHR)
Groups1 & 2 4000m fast, with 5min recovery, then 2000m fast
Groups3 & 4 3000m fast, with 5min recovery, then 1600m fast
There will be a 5000m time trial in lieu of a session
Finish with a 400m cool-down
29 Sep 2010 - 2min fast, 2min slow
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (90% MHR)
All groups 2 sets 5 * 2min fast, 2min slow, 5min recovery between each set
Finish with a 400m cool-down
06 Oct 2010 - 800's + 800m Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (90% MHR, RHR = 120 b/m)
Groups1 & 2 8 * 800m fast, 1min recovery between each interval
Groups3 & 4 6 * 800m fast, 1min recovery between each interval
There will be an 800m time trial in lieu of a session
Finish with a 400m cool-down
15 Dec 2010 - XMAS Mince Pie Night
(Special festive night with a shortened track session followed by mince pies and refreshments.)
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace
All groups 2 * 2000m fast with a 5min recovery between each set
22 Dec 2010 - Winter Break - Happy Christmas to all our members.
Your committee would like to wish all our members a very happy Christmas and a healthy and prosperous New Year
29 Dec 2010 - Winter Break - Happy Christmas to all our members.
Your committee would like to wish all our members a very happy Christmas and a healthy and prosperous New Year