Coached Track Sessions – Winter
Goal of Session
These sessions are primarily aimed at all levels of triathlete competing in sprint and olympic distance races but would help anyone who wants to develop some more speed in their legs.
The aim of these sessions is to help athletes improve their 5km and then their 10km run running pace.
Coaches
These coaching sessions will be delivered by Liz Burgess
Venue
Moor Lane
Allenton
Derby
DE24 9HY
Click here to view location map
Follows the signs to the Stadium, there is a car park right next to the track. We will meet in the main stand.
When
Every Wednesday
- 18:45 – Registration & payment
- 19:00 – Session starts promptly
Session Plan
- Warm up & drills / dynamic stretching
- Main set – interval sessions
- Cool down & static stretching
| 11th Oct | 5 x (800m @ 5km pace + 60s walk recovery) | 4000m |
| 18th Oct | 5 x (800m @ 5km pace + 60s jog recovery) | 4000m |
| 25th Oct | 400, 800, 1200, 1200, 800, 400 (T) with 60s recovery | 4800m |
| 1st Nov | 5 x (1000m @ 5km pace + 60s jog recovery) | 5000m |
| 8th Nov | 1200, 800, 400, 400, 800, 1200 (T) with 60s recovery | 4800m |
| 15th Nov | 5 x (1000m @ 5km pace + 30s jog recovery) | 5000m |
| 22nd Nov | 5 x (1200 @ 5km pace with 60s jog recovery) | 6000m |
| 29th Nov | 400, 800, 1200, 1600, 1200, 800, 400 (T) with 60s recovery | 6400m |
| 6th Dec | 5 x (1200 @ 5km pace with 30s recovery) | 6000m |
| 13th Dec | 1600, 1200, 800, 400, 800, 1200, 1600 (T) with 60s recovery | 7600m |
| 20th Dec | 2k test then 4-8 x(400m @ 1km pace + 60s jog recovery) | 3600-5200m FAST |
| 27th Dec | BREAK | |
| 3rd Jan | BREAK | |
| 10th Jan | 5 x (1200 @ 5km pace with 60s recovery) | 6000m |
| 17th Jan | 4 x (1600 @ 5km pace with 60s recovery) | 6400m |
| 24th Jan | 8 x (800 @ 1km pace with 30s recovery) | 6400m |
| 31st Jan | 6 x (1200 @ 5km pace with 30s recovery) | 7200m |
| 7th Feb | 800, 1200, 1600, 1600, 1200, 800 (T) with 30s recovery | 7200m |
| 14th Feb | 800, 1200, 1600, 2000, 1600, 1200 (T) with 30s recovery | 8400m |
| 21st Feb | 800, 1200, 1600, 2000, 1600, 1200, 800 (T) with 60s recovery | 9200m |
| 28th Feb | 5 x (1600 @ 5km pace with 60s recovery) | 8000m |
| 7th March | 7 x (1200 @ 5km pace with 60s recovery) | 8400m |
| 14th March | 10 x (800 @ 1km pace with 30s recovery) | 8000m |
| 21st March | 10 x (1000m @ 5km pace with 30s recovery) | 10000m |
| 28th March | 800, 1200, 1600, 2000, 1600, 1200, 800 (T) with 60s recovery | 9200m |
Cost
Cost is the same if you are attending the coached session or just using the track.
- £4 per member
Non members
These session are put on for Derby Tri Club members and they have priority at these sessions.
If there is space available non Club members can attend at a cost of £4 + £2 non member fee please contact us first via email: coach.liz@derbytriathlonclub.co.uk
Equipment/Kit required
- Running shoes
- Clothing – appropriate for weather conditions
- Drink
- Post session nutrition
- Running watch if you have one
Contact
If you have any questions about these session then please email: coach.liz@derbytriathlonclub.co.uk
