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Track

Monday 24th July 2017 - Speed and Hills Session in Claybury Park instead of Track - Meet 6.45pm outside Ashton Playing Fields

At 6.45pm meet Grant and others at the Entrance Gates to Ashton Playing Fields, Woodford Bridge to jog over to Calybury park for a speed and holls session. Suitable for all standards.

Monday Nights at the Track

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.

EASTER Monday 17th April 2017 - NO Track session owing to BANK HOLIDAY

Monday 10th April 2017 - Back to the Track

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.

Monday 3rd April 2017 - Hill Session in Claybury Park - Meet 6.45pm outside Ashton Playing Fields

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

Monday 8th January 2017 - Back to the TRACK!

Meet Grant, Maya 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 the 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.

NO TRACK on Monday 19th, 26th Dec and 2nd Jan 2017

Monday 28th November 2016 - Speed and hill Session

Meet Grant, Maya and others at 6.45pm at main gate Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA .

Tonight will be a speed and hill session on the nearbye streets. (Tomswood Hill)

Nearest tube Station is Woodford on the Central Line.
www.vision-rcl.org.uk/ashtons_home.html

Suitable for all levels including Beginners.





Monday evenings, unless advised - Track Session

Meet Grant, Maya 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 the 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.




Monday 12th September 2016 - Hill Session in Claybury Park replacing track tonight

Meet Grant, Maya and others at 6.45pm outside Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA . We will then run over to the nearby Roding Lane North for a hill session of approx 30 minutes in Claybury Park. This will be the last opportunity to use the park on Monday evenings owing to the days getting shorter.
Grant
Nearest tube Station is Woodford on the Central Line.

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

Suitable for all levels including Beginners.





Bank Holiday Monday 29th August 2016 - NO TRACK, as the track is closed.

Track - An excerpt from the ELR Newsletter dated 7th April 2016

Grant will be continuing his training on the track on a Monday evening and will soon be introducing hill sessions in Claybury Park on Thursday evenings (but not every week). If any members have any comments or requests for a particular session please send them directly to Grant at roadrunner.1968@hotmail.co.uk, or via the webmaster@eastlondonrunners.org.uk. Both beginners and more experienced athletes are welcome with two different sessions running simultaneously at times according to who attends.

Monday 14th March 2016 - Hill training on Roding Lane North

Meet Grant and others outside Ashton Playing Fields, Woodford Bridge at 6.45pm/6.50pm for a speed and hills session on nearby Roding Lane North.

Monday 1st February 2016 - Hill Session on nearbye Tomswood Hill instead of Track!

Meet Grant and others outside Ashton Playing Fields, Woodford Bridge at 6.45pm/6.50pm for a speed and hills session on nearby Tomswood Hill.

Monday Track Night Sessions

Meet Grant, Maya 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 35's) per person, payable locally. Annual season tickets are also available. See Vision website. It is the 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.





Maya taking a recent Track Session


Every Monday except Bank Holidays and Hill Training nights

Meet Grant and Ninette 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 35's) per person, payable locally. Annual season tickets are also available. See Vision website. It is the 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



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

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