Track Schedule
BFR's current track schedule:
08 Feb 2012 - 4min fast, 2min slow
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (90% MHR)
All groups 6 * 4min fast, 2min slow
Finish with a 400m cool-down (walk or jog + stretch)
15 Feb 2012 - 2000's
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k-10mPace (90% MHR)
Groups1 & 2 3 sets 2000m fast, with 3min recovery walk between sets
Groups3 & 4 2 sets 2000m fast, with 3min recovery walk between sets
Finish with a 400m cool-down (walk or jog + stretch)
22 Feb 2012 - Distance Pyramid
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k to 10m Pace (90% MHR, 120b/m)
Groups1 & 2 800, 1200, 1600, 1200, 800m fast, 400m slow
Groups3 & 4 800, 1000, 1200, 1000, 800m fast, 400m slow
Finish with a 400m cool-down (walk or jog + stretch)
29 Feb 2012 - Steps
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (95% MHR, 120 b/m)
Groups1 & 2 6 sets 100, 200, 300, 400m fast, 100m slow
Group3 5 sets 100, 200, 300, 400m fast, 100m slow
Group4 4 sets 100, 200, 300, 400m fast, 100m slow
Finish with a 400m cool-down (walk or jog + stretch)
07 Mar 2012 - Time Pyramid
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k to 10m Pace (90% MHR)
All groups Time Pyramid 1, 3, 5, 7, 5, 3, 1min fast, 1.5min jog between each interval
Finish with a 400m cool-down (walk or jog + stretch)
14 Mar 2012 - Long Distance Intervals + 5000m time Trial
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (85% MHR)
Groups1 & 2 4000m fast, with 5min recovery walk, then 2000m fast
Groups3 & 4 3000m fast, with 5min recovery walk, then 1600m fast
There will be a 5000m time trial in lieu of a session
Finish with a 400m cool-down (walk or jog + stretch)
21 Mar 2012 - 2min fast, 2min slow with recovery walk
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (95% MHR)
All groups 2 sets 5 * 2min fast, 2min slow, 4min recovery walk between each set
Finish with a 400m cool-down (walk or jog + stretch)
28 Mar 2012 - 400's + 400m Time Trial
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (95% MHR, RHR = 120 b/m)
Groups1 & 2 2 sets 6 * 400m fast, 400m slow, 5min recovery between each set
Group3 2 sets 5 * 400m fast, 400m slow, 5min recovery between each set
Group4 2 sets 4 * 400m fast, 400m slow, 5min recovery between each set
There will be a 400m time trial. Times will be posted on the website, but Wicat Star Times will not be generated.
Finish with a 400m cool-down (walk or jog + stretch)
04 Apr 2012 - 2000's
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k-10mPace (90% MHR)
Groups1,2 & 3 3 * 2000m fast, with 3min recovery between sets
Group 4 2 * 2000m fast, with 3min recovery between set
11 Apr 2012 - 3000's + 3000m Time Trial
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10m Pace (85% MHR)
Groups1 & 2 2 * 3000m with 5min recovery walk between each set
Group3 2 * 2400m with 5min recovery walk between each set
Group4 2 * 2000m with 3min recovery walk between each set
There will be a 3000m time trial in lieu of 1 interval
Finish with a 400m cool-down (walk or jog + stretch)
18 Apr 2012 - Annual General Meeting
NO TRACK TONIGHT
Annual General Meeting
6:45PM. Venue to be confirmed.
25 Apr 2012 - 2000's + London Marathon Recovery Session
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k-10mPace (90% MHR)
Groups1,2 & 3 3 * 2000m fast, with 3min recovery between sets
Group 4 2 * 2000m fast, with 3min recovery between sets
(London Marathon Group 1600m slow, 1200m steady, 1200m slow)
Finish with a 400m cool-down (walk or jog + stretch)
02 May 2012 - 1600's + Mile Time Trial
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10m Pace (90% MHR, 120 b/m)
Groups1 & 2 5 * 1600m fast, 400m slow
Group3 4 * 1600m fast, 400m slow
Group4 3 * 1600m fast, 400m slow
There will be a 1 mile time trial in lieu of 1 interval
Finish with a 400m cool-down (walk or jog + stretch)
09 May 2012 - 800's + 800m Time Trial
All groups 1 or more warm-up laps, preferably in a clockwise direction, prior to stretching.
10k Pace (90% MHR, RHR = 120 b/m)
Groups1 & 2 8 * 800m fast, 1min recovery between each interval
Groups3 & 4 6 * 800m fast, 1min recovery between each interval
There will be an 800m time trial in lieu of 2 intervals
Finish with a 400m cool-down (walk or jog + stretch)