secretary@derbytriathlonclub.co.uk

If you want to know more about the club, please contact the secretary using the e-mail above.

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

Moorways Track
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


Register





About DTC

Derby Triathlon Club (DTC) was formed in 1985, our aim is to provide a fun and friendly environment for you to pursue your multisport ambition. Our focus is on developing your three disciplines, regardless of age, level of fitness or current ability.

DTC now has a membership of around 200, comprised of both senior and junior triathletes.

We provide coaching in all four of triathlons disciplines (including transition).  We hold both regular sessions (i.e. weekly) and other sessions on a more ad-hoc basis.  We use several venues in and around the city of Derby for our training sessions.

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