This Week's Schedule
Please note that the schedule will change on a weekly basis.
No Training Scheduled
No Club Training Scheduled.
Tuesday Track
Track Runs
Please keep an eye on the ATC News WhatsApp group as plans may change due to activities around the stadium.
Location
Pre-Requisites:
Please take careful note of the pre-requisites listed below:
- You must be a club member of ATC Running for our coached sessions or to use the facility on your own.
- For the ATC coached sessions, you also need to pay the track levy (Currently R80 per year, From 1 March this will be a monthly levy - R50pm for existing members and R100pm for new members).
- For individual access during the day, there may be a charge levied by GPAS – this is between the runner and GPAS directly.
- For our coached sessions, park in P4, sign in at the ATC Isuzu Bakkie.
- When you arrive at the ATC Bakkie, please don't crown the sign-in desk. Wait your turn, scan in, and proceed to the guard at the gate. The guard will keep count of runners entering so please do not enter and exit multiple times while runners are checking in.
- Sign-In opens 15 Minutes before the start of the session. Please do not enter the stadium if you have not signed in.
- Access to the toilets will be provided from inside the track.
You must to bring your barcode tag along as you will not be able to access the track grounds without it.
TRACK LEVY:
We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium. We therefore had to introduce a Training Levy for all track users.
The levy of R80 is currently charged once per year. From 1 March 2023, this will change to a monthly subscription of R50 pm for exiting members and R100 pm for new members. Annual levies purchased before 28 February 2023, will be honoured for the 12 month period.
Members are requested to purchase the levy online or at the next training session.
Scholars, Students and Pensioners do not pay any training levies / subscriptions.
Coached Track Sessions
Sessions are be led by a qualified coach. We meet at 05:50 and start warming up at 06:00. After warm-up there is a plyometric and core strength session before we start with the actual speed work. This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.
Track Session - What's the point?
(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)
SPEED: Results mainly from a combination of muscular strength and coordination. Few people in our group can run a 60sec 400m. However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete. In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.
SPEED ENDURANCE: The ability to maintain a given speed for an extended period. You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed. This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps. You should be totally comfortable running the first few of these intervals at target pace. e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.
Wednesday Track
Track Runs
Location
Pre-Requisites:
Please take careful note of the pre-requisites listed below:
- You must be a club member of ATC Running for our coached sessions or to use the facility on your own.
- For the ATC coached sessions, you also need to pay the track levy (Currently R80 per year, From 1 March this will be a monthly levy - R50pm for existing members and R100pm for new members).
- For individual access during the day, there may be a charge levied by GPAS – this is between the runner and GPAS directly.
- For our coached sessions, park in P4, sign in at the ATC Isuzu Bakkie.
- When you arrive at the ATC Bakkie, please don't crown the sign-in desk. Wait your turn, scan in, and proceed to the guard at the gate. The guard will keep count of runners entering so please do not enter and exit multiple times while runners are checking in.
- Sign-In opens 15 Minutes before the start of the session. Please do not enter the stadium if you have not signed in.
- Access to the toilets will be provided from inside the track.
You must to bring your barcode tag along as you will not be able to access the track grounds without it.
TRACK LEVY:
We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium. We therefore had to introduce a Training Levy for all track users.
The levy of R80 is currently charged once per year. From 1 March 2023, this will change to a monthly subscription of R50 pm for exiting members and R100 pm for new members. Annual levies purchased before 28 February 2023, will be honoured for the 12 month period.
Members are requested to purchase the levy online or at the next training session.
Scholars, Students and Pensioners do not pay any training levies / subscriptions
Sessions are be led by a qualified coach. We meet at 17:30 and start warming up at 17:45. After warm-up there is a plyometric and core strength session before we start with the actual speed work.This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.
Track Session - What's the point?
(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)
SPEED: Results mainly from a combination of muscular strength and coordination. Few people in our group can run a 60sec 400m. However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete. In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.
SPEED ENDURANCE: The ability to maintain a given speed for an extended period. You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed. This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps. You should be totally comfortable running the first few of these intervals at target pace. e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.
Our track sessions are at the Green Point Athletics Stadium (GPAS) in Vlei Road, Green Point, (right opposite the entrance to the athletics stadium). Note that the 06:00 AM Sessions are on Tuesdays and the 18:00 Evening Sessions are on Wednesdays.
Mid-Week Ride (TBC)
Mid-Week Ride
Please WhatsApp 0733083127 before you join us for a ride. Rides are not always om or plans change depending on who is joining.
We ride out towards Hout Bay and back or up the Glen.
NO CANAL SWIM
During June and July 2024, we will arrange add-hog swims in the Canal on Friday afternoons at 16:00.
Weekend Long Ride (TBC)
Please WhatsApp 0733083127 if you plan on joining this ride. Plans change depending on who's joining.
No Training Scheduled
No Club Training Scheduled.