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Monday Nights except Bank Holidays and occasional hill training alternative - Track session - 6.45pm at Ashton Playing Fields, Woodford Bridge

Meet Grant and others at 6.45pm at Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA . Note that there will be a cost of £4 (£1.50 concessions available for students and Over 35s) per person, payable locally. Annual season tickets are also available. See Vision website. It is thhttp://www.eastlondonrunners.org.uk/admin/membership.phpe responsibility of each person attending to make payment and not the responsibility of the Club of East London Runners. Nearest tube Station is Woodford on the Central Line.

Suitable for all levels including Beginners.

Annual Season Tickets for the Track at Ashton Playing Fields 2016/17

Veteran (over 35) Annual Athletics Season Ticket are - £42.00

Adult Annual Athletics Season Ticket are - £104.00

Details on Ashton Playing Fields/Vision Redbridge Website - www.vision-rcl.org.uk/ashtons_athletics.html

Maya taking a recent Track Session

Ashton Playing Fields

Ashton Playing Fields
598 Chigwell Road
Woodford Bridge

How to get there.
Central Line Woodford Station and walk (600m.) down Snakes Lane East.

Bus numbers 275 & W14 pass the gate. Get off at Ashton Playing Fields stop. By car the track is where the M11 crosses over the Chigwell Road. Map


Pyramid session: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m

6 x 800 metres (200 jog recovery)

8 x 600 metres (200 jog recovery)

5 x 1000 metre (200 jog recovery)

12 x 400 metres (200 jog recovery)

30 min Parlauf (Approx 1 minute recovery, between reps)

4 x 1200 metres (400 metres jog recovery)

3 x 1600 metres (400 metres jog recovery)

The aim of the sessions are to get you running at around 85% of your capacity.

All laps should be run at the same pace, so it might seem easy at first, but will get progressively harder to maintain the same pace over the last few reps.

For example, someone running 8 x 400 metres at 90 seconds a lap should run something like this: 89, 88, 90, 89, 89, 91, 92, 87

If you are able to run an 80 second lap at the end you have run to easy early on, likewise if you start by running flat out you may not be able to complete the session, or end up taking 2 minutes to run you last rep.

The (200m) jog recovery between reps is also very important. It is not a walk, and should be completed in around the same time that it takes you to run 400 metres