Wednesday Evening Track Sessions

The club meets at Shatin Sports Ground (SSG) on Yuen Wo Road every Wednesday evening at 6:30. This is an LCSD facility so access is free and there is a cheap car park alongside for $8/hour. SSG is located between the Shatin and Fo Tan MTR stations. It's a 10 minute walk from either station—a good warm up. You can start warming up when you arrive but the group does stride warm-ups at about 7pm.

Club captain Gillian Castka sets the session for each week, always something different, but totaling 4 to 5 km in the hot summer months and 5 to 6 km during the cooler racing season. A popular session in the winter is 5 or 6 x 1000m with a 2 minute rest interval.

The group attracts runners of both genders and all capabilities but recommends a minimum age of 12 to 14 depending on athletic background. For the young, old or those recovering from injuries the session is also broken down into bite size portions. For a session of 5 x 1000m you can team up with a buddy and run 500m each—or one run 400m, the other 600m. If you get a stitch, just sit one out—but you’ll be surprised what group synergy can make you do.

The intervals are run on a handicap basis with slower runners starting first, leaving the fleet of foot to set off last with plenty of catching up to do. This minimizes jostling and tripping in a large group of runners and is a great means of motivating everyone, irrespective of their ability.

The hard running is usually finished before 8pm and is always concluded with a gentle cool down and some stretching. Showers are available at the Sports Ground.

All runners will benefit from a speed session once per week. For a pb this season, join Gillian! For more information, email ghcastka AT hk-runner DOT com.