Club Field Sessions

During the summer months the club make use of the university sports fields located on the Treforest industrial estate.

The raw measurements used around the pitches that make up these various sessions can be found below, followed by details of each of the sessions put together so far with further diagrams.

Option 1.

  • Warm up
  • 2 mins hard with 1 min easy jog recovery
  • 3 hard 1.5 recovery
  • 4 hard 2 recovery
  • 5 hard 2.5 recovery (in recovery regroup at start)
  • Change direction
  • 5 hard 2.5 recovery
  • 4 hard 2 recovery
  • 3 hard 1.5 recovery
  • 2 hard 1 recovery
  • Final sprint back to finish line.
  • Cool down
  • 42min session plus sprint to finish.

Notes:
-Run the easy very easy to ensure quality of the hards.
-Timed session with whistle to run hard, next whistle to run easy you only have to worry about running.

Option 2.

  • Warm up
  • 7 Reps starting in same place (everyone starting each rep together) as follows:
    • 1st rep 7 mins continuous running with 3.5 min recovery. In recovery make your way back to start
    • 2nd rep 6 mins running with 3 min recovery
    • 3rd rep 5 mins with 2.5 recovery
    • 4th rep 4 mins with 2 recovery
    • 5th rep 3 mins with 1.5 recovery
    • 6th rep 2 mins with 1 recovery
    • 7th rep 1 min then collapse
  • Cool down
  • Time controlled by while

Option 3.

  • Warm up
  • Form into natural groups
  • Reps starting in same place (everyone starting each rep together) as follows:
    • 1K with 2 min recovery (back to start)
    • 600m 2 min recovery (back to start)
    • 400m 2min recovery (back to start)
  • Repeat for another 3 reps
  • Maximum session time 45mins
  • Cool down

Option 4.

  • Warm up
  • 15 Reps starting in same place as follows:
    • 2mins with 1min recovery
    • Change direction after 7 reps
  • Cool down

Option 5

  • Warm up
  • 220m effort followed by 100m Recovery in figure of 8’s
  • Cool down
  • 44 min session with recoveries in the middle – Change direction after 22 mins

Option 6

  • Warm up
  • Run 3 sides hard recover on the 4th
  • 42 mins session – Change direction after 21 mins
  • Cool down

Option 7

  • In pairs run a lap tag your partner then go back to the next change over point.
  • 44min session

Option 8.

  • Warm up
  • 1 side hard 1 recovery
  • 2 sides hard 1 recovery
  • 3 sides hard 1 recovery
  • 4 sides hard 1 recovery
  • 5 sides hard 1 recovery
  • 6 sides hard 1 recovery
  • 7 sides hard 1 recovery
  • 8 sides hard 1 recovery
  • 9 sides hard 1 recovery
  • 8 sides hard 1 recovery
  • 7 sides hard 1 recovery
  • 6 sides hard 1 recovery
  • 5 sides hard 1 recovery
  • 4 sides hard 1 recovery
  • 3 sides hard 1 recovery
  • 2 sides hard 1 recovery
  • 1 sides hard 1 recovery
  • After 22.5mins regroup at start. Change direction, repeat the last rep you reached and work your way back down.
  • 45 min session.
  • Cool down

Option 9.

  • Warm up
  • Reps starting in same place (everyone starting each rep together) as follows:
    • 3.5mins hard with 1.5min recovery
    • Change direction after 5 reps
    • 50 min session (10 reps in total)
  • Start each rep together from same point
  • Cool down.
  • Time controlled by whistle

Option 10

  • Warm up
  • 20 reps 1min hard 1min recovery
  • Change direction after every rep
  • Start each odd numbered rep together.
  • Start each even numbered rep chasing down runners from previous rep
  • Cool down
  • 40 min session
  • Time controlled by whistle

Option 11.

  • Warm up
  • 6 x 600m with 2min recovery (return to start)
  • 5 x 200m with 2min recovery (return to start)
  • 4 x 100m with 1min recovery
  • Cool down

Option 12

  • Warm up
  • 2 big laps hard (900m)
  • 1 small lap recovery (324m)
  • Change direction after 25mins
  • Cool down
  • 45min session

Option 13

  • Warm up
  • 3 big laps hard (1350m)
  • 1 small lap recovery (324m)
  • Change direction after 22.5mins
  • Cool down
  • 45min session

Option 14

  • Warm up
  • 1 big lap hard (450m)
  • 1 small lap recovery (324m)
  • Change direction after 22.5min
  • Cool down
  • 45min session

Option 15

  • Warm up
  • Choose Either:
    • 3 big laps hard (1350m)
    • 2 big laps hard (900m)
    • 1 big lap hard (450m)
  • Followed By:
    • 1 small lap recovery (324m)
  • Change direction after 22.5mins
  • Maximum of 6 reps of 3 big laps over the session
  • Cool down
  • 45min session