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Track

Monday 6th August 2018 - Hill Session in Claybury Park, Woodford Bridge

At 6.45pm meet Ellie, Karen and others outside the gates of Ashton Playing Fields.

Ellie said "Instead of track on Monday there will be a Hill's session in nearby Claybury Park. Please meet Karen and I at the gates of Ashton playing Fields, Woodford Bridge, Essex, IG8 8AA (where track usually is) at 6.45pm as we will be leaving to run over together for the session by 6.50pm. The session is suitable for everyone so please do all come along and a bonus - it's free!!

If you have any bags or stuff you need to store away, then you can put them in my car boot! Look forward to seeing you there! Ellie"





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.
www.vision-rcl.org.uk/ashtons_home.html

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

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

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

Sessions

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