Track Schedule
BFR's current track schedule:
17 Mar 2010 - 3000's + 3000m Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10m Pace (90% MHR)
Groups1 & 2 2 * 3000m with 6min recovery between each set
Group3 2 * 2400m with 6min recovery between each set
Group4 2 * 2000m with 6min recovery between each set
There will be a 3000m time trial in lieu of a session
Finish with a 400m cool-down
24 Mar 2010 - 2min fast 2min slow
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, RHR = 120 b/m)
Groups1 & 2 8 * 2min fast, 2min slow
Group3 7 * 2min fast, 2min slow
Group4 6 * 2min fast, 2min slow
Finish with a 400m cool-down
31 Mar 2010 - 100's, 200's, 300's, 400's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, RHR = 120 b/m)
Groups1 & 2 6 sets 100, 200, 300, 400m fast, 100m slow, with 3min recovery between sets
Group3 5 sets 100, 200, 300, 400m fast, 100m slow, with 3min recovery between sets
Group4 4 sets 100, 200, 300, 400m fast, 100m slow, with 3min recovery between sets
Finish with a 400m cool-down
07 Apr 2010 - 800's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, RHR = 120 b/m)
Group1 8 * 800m fast, 200m slow
Group2 6 * 800m fast, 200m slow
Group3 5 * 800m fast, 200m slow
Group4 4 * 800m fast, 200m slow
Finish with a 400m cool-down
14 Apr 2010 - 1600's + 1 mile Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10m Pace (90% MHR, RHR = 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
21 Apr 2010 - Annual General Meeting
NO TRACK TONIGHT
Annual General Meeting
6:45PM at the Bracknell
Sports and Leisure Centre,
Bagshot Road, Bracknell.
28 Apr 2010 - 2000's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k-10mPace (90% MHR)
Groups1,2 & 3 3 * 2000m fast, with 6min recovery between sets
Group4 2 * 2000m fast, with 6min recovery between sets
(London Marathon Group 1600m slow, 1200m steady, 1200m slow)
Finish with a 400m cool-down
05 May 2010 - Distance Pyramid
All groups 400m warm-up jog in a clockwise direction prior to stretching.
between 10k & 10m Pace (90% MHR, RHR = 120 b/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
12 May 2010 - 100's, 200's, 300's, 400's
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, 120 b/m)
Groups1 & 2 4 sets 100, 200, 300, 400m fast, + a slow jog at the same distance between each interval, 2min recovery between sets
Groups3 & 4 3 sets 100, 200, 300, 400m fast, + a slow jog at the same distance between each interval, 2min recovery between sets
Finish with a 400m cool-down
19 May 2010 - Time Pyramid
All groups 400m warm-up jog in a clockwise direction prior to stretching.
between 10k & 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
26 May 2010 - Distance Intervals + 5000m time trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (90% 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
02 Jun 2010 - 2min fast 2min slow
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% MHR, RHR = 120 b/m)
All groups 2 sets 5 * 2min fast, 2min slow, 5min recovery between each set
Finish with a 400m cool-down
09 Jun 2010 - 800's + 800m Time Trial
All groups 400m warm-up jog in a clockwise direction prior to stretching.
10k Pace (95% 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