Track Schedule
BFR's current track schedule:
04 Aug 2010 - 800's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (90% MHR, 120 b/m)
Group1 8 * 800m,fast, 200m slow
Group2 6 * 800m,fast, 200m slow
Group3 & 4 5 * 800m,fast, 200m slow
Finish with a 400m cool-down
11 Aug 2010 - 1600's + 1 mile Time Trial
All groups 400m warm-up jog 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 a session
Finish with a 400m cooldown
18 Aug 2010 - The second John Roberts Forest Handicap
Following the success of last year's handicap series John will be organising the second and third runs this year.
If you haven't done a handicap before, it is great fun and puts a new spin on competitive running. You will be started under handicap (no, not carrying a bag of lead shot!) but staggered times based on recent running form.
The slowest go off first and the fastest go off last. So, as the bright ones among you have already worked out, instead of a mass start, you get a mass finish. The course will be at the Lookout and 5k (ish), first runner off soon after 19.00 and is free to enter.
25 Aug 2010 - 2000's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k-10mPace (90% MHR)
Groups1 & 2 3 sets 2000m fast, with 3min recovery between sets
Groups3 & 4 2 sets 2000m fast, with 3min recovery between sets
Finish with a 400m cool-down
01 Sep 2010 - Distance Pyramid
All groups 400m warm-up jog 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
08 Sep 2010 - 100, 200, 300, 400m steps
All groups 400m warm-up jog 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
15 Sep 2010 - Time Pyramid
All groups 400m warm-up jog 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
22 Sep 2010 - 4000's, 2000's + 5000m Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (85% MHR)
Groups1 & 2 4000m fast, with 5min recovery, then 2000m fast
Groups3 & 4 3000m fast, with 5min recovery, then 1600m fast
There will be a 5000m time trial in lieu of a session
Finish with a 400m cool-down
29 Sep 2010 - 2min fast, 2min slow
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (90% MHR)
All groups 2 sets 5 * 2min fast, 2min slow, 5min recovery between each set
Finish with a 400m cool-down
06 Oct 2010 - 800's + 800m Time Trial
All groups 400m warm-up jog 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 a session
Finish with a 400m cool-down
15 Dec 2010 - XMAS Mince Pie Night
(Special festive night with a shortened track session followed by mince pies and refreshments.)
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace
All groups 2 * 2000m fast with a 5min recovery between each set
22 Dec 2010 - Winter Break - Happy Christmas to all our members.
Your committee would like to wish all our members a very happy Christmas and a healthy and prosperous New Year
29 Dec 2010 - Winter Break - Happy Christmas to all our members.
Your committee would like to wish all our members a very happy Christmas and a healthy and prosperous New Year