Weekly Track Training

Club Workouts

WHAT:   Track training - All levels are welcome
WHEN:   Wednesday evenings, meet at 6:50pm for 7pm start
WHERE: Shatin Sports Ground, 18 Yuen Wo Road, Shatin
CAPTAIN: Gillian Castka

Join Gillian Castka's popular track training session every Wednesday evening at Shatin Sports Ground.

All runners will benefit from a speed session once per week.

For more information: Contact Us

Captain Gillian: “My primary role is to draw you together to enjoy your running, to challenge yourself and hopefully, take part in events where you meet more like-minded people and share and multiply your enjoyment.
Group synergy works! 

Shatin Track Training Details


The club meets at Shatin Sports Ground (SSG) on Yuen Wo Road every Wednesday evening at 6:50. This is an LCSD facility so access is free and there is a cheap car park alongside. SSG is located between the Shatin and Fo Tan MTR stations. It's a 10 minute walk from either station—a good warm up.

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.

For a PB this season, join Gillian!