Taylor Swift with Sarah

Tuesday 4th August 2020, 6:15:pm

Longford Park Stadium
Ryebank Road
M21 9TA

Group 1 with Sarah

Sarah will lead a Track Session of up to 6 people at Longford Park track. We will start with a few warm up laps at 6:15pm prompt and some dynamic stretches, before going in to the main session.

You must sign up in advance: numbers will be strictly limited to six people and you will not be allowed to run with the group if you have not registered in advance.

The "Taylor Swift" is a distance based session, consisting of 4 x 400m, 4 x 300m and 4 x 200m efforts.

To find out more about the full session see this Strava blog from pro athlete Lauren Fleshman. So by completing this session you will basically be a pro!

The session in full:

  • 4 × 400m efforts (one lap of the track) with 60-seconds recovery between efforts
  • 400m easy recovery (one lap of the track in 3-5 minutes)
  • 4 × 300m efforts (three-quarter lap of the track) with 45-seconds recovery between efforts
  • 400m easy recovery (one lap of the track in 3-5 minutes)
  • 4 × 200m efforts (half a lap of the track) with 30-seconds recovery between efforts

Information for sessions taking place at the track

There will be two sessions, both at the time of 6.15pm. In keeping with Government, England Athletics and Longford Park guidelines, these sessions can hold a maximum of 6 people. To join a session, it is imperative you sign up beforehand as we will need to manage attendance as well as supply the track with a list of attendees prior to the session. Therefore, please sign up for sessions by Monday morning at the latest so we can pass these details on. Sign ups will be a first-come, first-served basis.

Please note that although the sessions will go ahead at the same time, they must remain separate so as to comply with current guidelines, and members are expected to follow social distancing measures.

Entry is £3 cash only on the door. If you sign up and are unable to attend please let us know. We do not want the place to go to waste, and we do not want Longford Park track to lose out on takings, especially in the current climate.

Information for non-track speedwork sessions

For the alternative non-track speedwork sessions, you will need some sort of timing device and some landmarks to run between, such as trees, park benches, etc. The sessions have times for which you should aim to run between these two markers. As part of your warm up, make a mental note of your starting landmark then time yourself doing an easyish run/jog for the stated time: whichever landmark you get when the time has elapsed is your end marker. Use these two markers for the rest of the session.

As always, please remember to stay mindful of your health and safety and that of those around you.