Please keep an eye on the ATC Running Training WhatsApp group as plans may change due to activities around the stadium.
Track sessions will be on the Green Point Athletics Track (GPAS), unless event are taking place there. In that case, track will be at the Green Point Cricket Club (GPCC) (accross the road).
Note that from January to April there are a lot of events at the Green Point Athletics Stadium so we often have to move the session to GPCC.
The ATC Office and shop in the container at GPCC will also be open during track times. (While the track session is in progress we will be at GPAS)
Track Access Arrangement:
Please enter the track from the delivery gate at P4. Please show your ATC Barcode Tag to the security guard in the booth, located at the gate, and proceed to scan in on our sign-in system, which will be located just inside the track grounds. You are welcome to park in Parking Area P4, which is to your right as you approach the Stadium in Vlei Road, whilst travelling towards Cape Town Stadium, before you get to the Athletics Track. Please view the layout image below. This will offer the closest parking to the entrance.
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 rack grounds without it.
We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium. We therefore had to introduce a R50 Training Levy for all track users. This is the same levy that swimmers are paying for the canal swim, so if you have already paid that this season, you don’t have to pay again now.
The levy of R50 is charged once per year and will increase to R80 from 1 August 2017. Members who have recently paid the R50 or who pays before 31 July 2017 will not have to pay again until August 2018. Members are requested to purchase the levy online or at the next training session.
Sessions are be led by a qualified coach. We meet at 17:50 and start warming up at 18:00. 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.
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.