Below are the details for the Track Speed sessions training through the summer.
| Date | Session | Details of Session |
| 03-Apr-14 | 600’s | 2x3x600 (200/400) |
| 10-Apr-14 | 400’s | 4×400, 2×400, 4×400 (200/400) |
| 17-Apr-14 | What recovery? | 600/200 x 6 (1min/400m) Discover how short one minute can feel. |
| 24-Apr-14 | 800’s | 6×800 (400) |
| 01-May-14 | 300’s | 3x3x300 (100/500) |
| 08-May-14 | Pyramid | 400 (200) 600 (200) 800 (400) 1000 (400) 800 (400) 600 (200) 400 (200) |
| 15-May-14 | 600’s | 2x3x600 (200/400) |
| 22-May-14 | 400’s | 4×400, 2×400, 4×400 (200/400) |
| 29-May-14 | Slumber, cruise and blast | 8 x 400m differentials (200m): 200 @ 5k pace, 100 10% faster, 100m 20% faster. Stopwatch required – homework for the week before is to calculate your own splits. |
| 05-Jun-14 | 800’s | 6×800 (400) |
| 12-Jun-14 | 300’s | 3x3x300 (100/500) |
| 19-Jun-14 | Sammy’s Magic Pyramid | 3×300 (200) 2 x 400 (200) 1 x 500 (200) 2 x 400 ( 200) 3 x 300 (200) ** cancelled, road session instead ** |
| 26-Jun-14 | 600’s | 2x3x600 (200/400) |
| 03-Jul-14 | 400’s | 4×400, 2×400, 4×400 (200/400) |
| 10-Jul-14 | Relay | Teams of two : 3×400 (standing recovery), 2×600 (200 jog recovery), 3×400 (standing recovery). Beer and curry with prizegiving later. |
| 17-Jul-14 | 800’s | 6×800 (400) |
| 24-Jul-14 | 300’s | 3x3x300 (100/500) |
| 31-Jul-14 | Coach’s Special | Your chance to train like the stars do. Celebrity coach to attend (or at least set the session) |
| 07-Aug-14 | 600’s | 2x3x600 (200/400) |
| 14-Aug-14 | 400’s | 4×400, 2×400, 4×400 (200/400) |
| 21-Aug-14 | Accelerator | 2×800, 3×600, 4×400 (all 200m recoveries) |
| 28-Aug-14 | 800’s | 6×800 (400) |
| 04-Sep-14 | 600’s | 2x3x600 (200/400) |
| 11-Sep-14 | Pythagoras | 600/500/400 x 3 (200/300/400) |
| 18-Sep-14 | 400’s | 2x5x400m (200m/400m) |
| 25-Sep-14 | 1000’s | 5×1000 (400@ 3 mins) |