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Track

Welcome to track

Track is suitable for all levels of runners, no matter if you are just starting out or a seasoned runner. The aim of track is to improve your running speed and endurance.
We have a number of track leaders each with their individual styles of delivery. They will help you with your running journey and help you towards your running goals.

Track Leaders:
Rakesh (T-Rak) Sandhu - Track coordinator and session planner.
Grant (Godfather) Conway - Secret track sessions.
Karen (Guns of steel) Levison - Core Extreme Circuits.
Gareth (Barefoot) Davies - Endurance and Injury prevention.
Maya (Padawan) Goodwin - Gentle to beginners, tougher on speedsters.

Venue:
Ashton Playing Fields
598 Chigwell Road
Woodford Bridge
Essex
IG8 8AA

Time:
Monday (excluding bank holidays)
6:45pm sharp start (you can arrive earlier and warm up on the track)

Cost:
£4 - Under 35s
£1.50 - Students and over 35s

Minimum age for our track sessions is 12, Children must be accompanied by an adult. No maximum age!


Whats App:
For ELR Members only, join the group and be updated on all track activities.
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July 2019

Track Sessions in July

Time: 6:45pm sharp (push up penalties for latecomers!)
Duration: 1 hour
Location: Ashton Playing Fields, 598 Chigwell Rd, IG8 8AA
Cost: £4 for under 35, £1.50 for over 35
Ability: All welcome regardless of speed

I hope that you liked the new look/feel track sessions which were delivered over June. Well, great news there is more to come. If you haven't tried one please come along. July's plan is listed below:

1st July 2019 - 800M - T-Rak
8th July 2019 - Session to be announced - Simon Mennell (EA)
15th July 2019 - Secret Session - The Godfather
22nd July 2019 - 600M & timed mile - T-Rak
27th July 2019 - 5K timed @ Valentines Park parkrun
29th July 2019 - 400M - T-Rak (note: filming may occur during the session)

I am confident you will enjoy the sessions.


We will help you achieve your true potential!!!



Regards
Rakesh Sandhu

Monday 22nd July 2019 @ 6.45PM - T-Rak

Session Leader:
Rak Sandhu

Date:
22nd July 2019

Phase of training:
5K improvement

Target of session:
Consistent Speed

Warm Up:
As directed by session leader

Set 1: Timed Mile
Find your time to run a mile - please bring a watch

Set 2: 600M
600M - consistent speed (no racing to the finish)
200M - 100M walk, then 100M jog back to start line
Repeat as follows:
Fast groups - 8 sets
Medium paced groups - 6 sets
Improvers - 4 sets

Cool Down:
800M - slow comfortable pace (walk last 100M)

Strength and Conditioning:
10 minutes of intense core workout
Bring mats (if you have got them)

Stretch:
10 minutes of general stretching