Tuesday 18 May - 6:30PM - Bondarenko @ Down Grange

Tuesday, May 18, 2021 18:30 (GMT+1) - Tuesday, May 18, 2021 19:30 (GMT+1)

Event info
Sport: Running
Location: Basingstoke, United Kingdom
Registrations: 20
Registration closes: Tuesday, May 18, 2021 18:30 (GMT+1)
Organized by: BMHAC
Event website: bmhac.co.uk
Event notes

Training details

The training session today is Bondarenko: Meet at Down Grange car park for the jog warm-up to the start of the session (the far side of the rugby field). The Bondarenko session is a set of fast reps starting at 400m, then 300m, 200m, and100m. The recovery 'jog' between each fast rep is 400m, 300m, 200m, and 100m, at a steady marathon pace. The pace for each fast rep is intended to be progressively speedier than the previous fast rep (as the distance gets shorter each time). Each 'block' of 400/300/200/100 will conclude with a 3-5 minute recovery jog, then we will repeat another block, starting together as a group. There will be 3 blocks of 400/300/200/100 in total. The course for the 400/300/200/100 reps will be marked with poles and the poles will indicate the start/end of each rep.
The coaches will instruct warm-up and warm-down drills before and after the session.

Why pre-register?

During the Covid crisis, it is mandated by England Athletics in conjunction with the UK Government that club athletics follows Covid risk-assessed rules for coaching. Therefore, all our training nights will be held at venues that have been risk assessed (e.g. Down Grange, Viables, Berg Estate), and also each event must have a list of pre-registered athletes that have contact details for track-and-trace if needed. Each session must not exceed the coaching:athlete ratio of 1:12 (i.e. 24 limit if 2 coaches), therefore if the limit has been reached you will not be able to join (there will be the option of a Waiting List). If a Waiting List appears, then your coaches will be alerted such that we can try to get additional coaching cover and hence accept the Waiting List. So please add your name to the Waiting List if requested to do so, it (probably) will ensure that you can attend.
Each athlete that pre-registers must also confirm that they have not any symptoms prior to attending.
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