TRACK SESSIONS  for Beginners, Intermediate and Advanced Competitors

Every Wednesday my local running club Spa Striders have a speed session. Something different each week, and on the first Wednesday of each month it's a track session which I coach. For many of the runners this is their only speed work, and I have to be careful that the programme is not too hard, otherwise injuries will ensue.

Also we meet at 7.30pm, which only gives us an hour to complete the session,as the track closes at 8.30pm. An hour is enough for my regular Thursday group, who actually run longer. But the difference is that the Thursday group arrive at the track already warmed up, and we can start the dynamic stretches right away.  The Wednesday group have to go through a warm-up routine first, otherwise they risk getting injured while stretching!

I have been giving out 'virtual medals' to all the athletes, as a way to distinguish between 'easy' and hard sessions, leaving the choice to each individual. The medals range from Bronze (4,000+ metres) to Platinum (8,000+ Metres). This posed a problem for my Wednesday group as they normally only run 3,500 metres.

To keep each session consistent, and to avoid confusion for runners who switch between groups, I have introduced a 'Certificate of Achievement' for 3,000+ Metres giving an option for the Wednesday runners to go for a Bronze Medal. Luckily all these certificates and medals are completely imaginary, otherwise I would be bankrupt! :-)

John McNally