|
Saturdays: The Athletics Sessions
|
|
|
We welcome all to try out
our track sessions held for many years
now.
LOCATION: Darrick Wood Athletics
Field (see map)
START:
9am
FINISH:
10am (ish)
EXPECT: A warm up/stretch
session followed by a variety of
programmes, fun workout games and repetition work designed
to improve speed. Very
enjoyable and exhausting, the crowd
as you would expect with Road Runners,
is always friendly and welcoming!
If you have any questions about the
Saturday morning sessions and want to
know more then please contact
Paul |
View Larger Map |
|
2011 Summer Track Programme
Open to all abilities, welcoming first timers from the
club. The sessions are designed to help you improve your
stamina and speed. Improved race times guaranteed!
Saturday 24th April
Warm up routines
8 x 400 metres with a 60 second recovery between each
Warm down/Stretch
Saturday 7th May
4 x 800 metres 90 second recovery between each
Saturday 14th May
10 x 200 metres with a 200 metre jog recovery
Saturday 21st May
Combination of 400 and 800 metre sets x 2 of each
Saturday 28th May
3 x 1500 metres with a 2 minute recovery between each
Saturday 4th June
10 x 100 metres off a 100 metre jog recovery
Saturday 11th June
6 x 800 metres off a 90 second recovery
Saturday 18th June
4 x 1200 metres of a 2 minute recovery
Saturday 25th June
12 x 200 metres with a 200 metre jog recovery
Saturday 2nd July
5k Time Trial – at Bromley Park Run, day before the
Orpington 10k
We will also be doing some relay races within these sets
on some Saturdays
If you have any questions about Saturdays and want to
know more then let me know.
Thanks,
Paul
Paul.ogrady@fsmail.net
Bromley Park Run 5k - 16th October 2010
|
Pos |
Name |
Time |
|
1(M) |
Gavin Kitchingham |
17:38 |
|
7 |
Jason Witcombe |
18:41 |
|
12 |
Paul O'Grady |
19:49 |
|
25 |
Josphat Ndambuki |
21:25 |
|
27 |
Mike Abousselam |
21:36 |
|
1(F) |
Sarah Ratcliffe |
21:54 |
|
53 |
Nick Kasper |
25:06 |
|
57 |
Amanda Weekes |
25:11 |
|
88 |
Simon Hawkes |
30:32 |
Autumn Training Programme
2010
12 Week 2010 Autumn Sept to Nov
Programme
To help build strength and speed over
distance.
Each session is designed to be undertaken as
near to your threshold as possible. Key to
completing the session well is maintaining a
pace which you can finish the last interval at
time as quick as or faster than the first. The
key is not to burn out to quickly but finish the
whole session strong. Over the 12 weeks your
speed and stamina should be better enabling you
to run faster for longer!
The sessions are for all and benefit at whatever
level you run at. Everybody at the club is
welcome and the sessions are done in a fun and
encouraging environment with plenty of team
support.
Saturday 11th September
Warm up –routines and dynamic exercises
8 x 2 minutes running with a 60 second recovery
between reps
Warm down/ Static Stretching
Saturday 18th September
6 x 3 minutes off a 90 second recovery
Saturday 25th September
4 x 5 minutes off 90 second recovery
Saturday 2nd October
3 x 7 minutes of 2 minutes recovery
Saturday 9th October
2 x 15 minutes of a 5 minute recovery
Saturday 16th October
#### Bromley Park Run ####
Saturday 23rd October
6 x 2 laps of a 1 minute recovery
Saturday 30th October
4 x 3 laps of a 1 minute recovery
Saturday 6th November
8 x 1 lap with a 1 minute recovery
Saturday 13th November
10 x 200 metres with a 100m jog recovery
Saturday 20th November
3 x 2KM with a 2 minute recovery
Saturday 27th November
Handicapped race over a 4-5k cross country and
road route
Some weeks we will also be doing some short team
relay races, for fun!
Recent Events
5k Time Trial - 3rd July 2010
|
Name |
5k Time |
|
Federico |
19:50 |
|
Paul O'Grady |
19:50 |
|
Mark H Russell |
20:14 |
|
Mike B |
21:41 |
|
Brian A |
21:47 |
|
Sarah |
21:56 |
|
Mike A |
22:21 |
|
Deborah |
22:54 |
|
Claire |
23:06 |
|
Mark A |
23:17 |
|
Catherine |
23:36 |
|
Mark J Russell |
23:40 |
|
Grainnie |
24:29 |
|
Linda |
26:17 |
|
Simon H |
29:42 |
5k Time Trial - 29th
May 2010
|
Name |
5k Time |
|
Gavin |
18.45 |
|
Federico |
19.16 |
|
Dean |
19.35 |
|
Mark Russel |
20.21 |
|
Derek |
20.32 |
|
Joe |
21.13 |
|
Mark A |
21.38 |
|
Mike B |
21.47 |
|
Chris |
21.54 |
|
Sarah |
22.02 |
|
Deborah |
23.03 |
|
Claire |
23.09 |
|
Sharon |
23.39 |
|
Greg |
24.18 |
|
Amanda |
25.01 |
|
Nick |
25.20 |
|
Linda |
26.20 |
|
5k Time Trial - 21st
June 2008
 The plan for this inaugural time trial was for road runners to get limbered up before sunday's 10k and 2k race marshalling duties. unfortunately, it seems that rain affected play and in the end, a die-hard group of 11 started out on 12 and a half laps of the athletics track.
MJR's daughter ensured that
there was no missed laps! Here are
the results::
|
Name |
5k Time |
|
Simon C |
18.51 |
|
Paul O' |
19.59 |
|
Mark H Russ |
20.28 |
|
Andy E |
20.47 |
|
Derek L |
21.17 |
|
Mark |
21.43 |
|
Mark J Russ |
21.57 |
|
Mike A |
22.06 |
|
Claire |
22.54 |
|
Simon H |
26.00 |
Paul O'Grady, 25/6/08
|
|
