Tuesday night track sessions
Mile End Park Stadium
7.00pm
Wednesday night mixed ability coaching session
Primrose Hill
7.00pm
Thursday night track sessions
Battersea Millenium Arena
7.00pm
Coaching plan
| Date | Session | Coach | Description |
|---|---|---|---|
| Tuesday 2th April | Track | Shaun | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) 1 minute recovery between each |
| Wednesday 3rd April | Fartlek Intervals | Matt Katie | *Regent’s Park Track* Long warm up including strides 3 x 8 mins at varying pace. Base pace = 10k (7 out of 10 effort), but at coaches direction, randomly include 3 x 45 sec at 5k pace (8 out of 10) and 3 x 15 sec at 1 mile pace (9 out of 10) Cool down |
| Thursday 4th April | Track | Alex | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) 1 minute recovery between each |
| Tuesday 9th April | Track | Shaun | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) 1 minute recovery between each |
| Wednesday 10th April | Interval Shuttles Concentrate on form | Adrian Andy | *Regent’s Park Track* Warm up & technique drills 5 minutes elavated effort (5 out of 10) (If group is large, split it group up into different start points of the track for this next part) 12 minutes of shuttles (30 seconds sprint (10 out of 10)/ 30 seconds slow) 2 minutes recovery 10 minutes of shuttles (20 seconds sprint (10 out of 10)/ 20 seconds slow) Warm down |
| Thursday 11th April | Track | Callan | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) 1 minute recovery between each |
| Tuesday 16th April | Track | Shaun | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) + 2 x 400m* optional – pending fitness 1 minute recovery between each |
| Wednesday 17th April | Elevated effort intervals | Adam Shane | *Primrose Hill. Use both flat section and hill – can be split into two groups if needed* Warm up with drills Part 1: 10 minutes effort pyramid, starting at slower than 10k pace (6 out of 10) and increasing at 2:00 & 4:00, decreasing at 6:00 & 8:00 around flat lit triangle path – 2 minute recovery Part 2: 10 minute hill loop uphill at max effort … slow, active recovery on downhill and flat Warm down |
| Thursday 18th April | Track | Eliot | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) + 2 x 400m* optional – pending fitness 1 minute recovery between each |
| Tuesday 23rd April | Track | Shaun Dominic | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) + 2 x 400m* optional – pending fitness 1 minute recovery between each |
| Wednesday 24th April | Interval Shuttles Concentrate on form | Robert Sonja | *Regent’s Park Track* Warm up & technique drills 5 minutes elavated effort (5 out of 10) (If group is large, split it group up into different start points of the track for this next part) 12 minutes of shuttles (30 seconds sprint (10 out of 10)/ 30 seconds slow) 2 minutes recovery 10 minutes of shuttles (20 seconds sprint (10 out of 10)/ 20 seconds slow) Warm down |
| Thursday 25th April | Track | Stephen | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) + 2 x 400m* optional – pending fitness 1 minute recovery between each |
| Tuesday 30th April | Track | Dominic A Callan | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) + 2 x 400m* optional – pending fitness 1 minute recovery between each |
Who should come to track and why?
Anyone can participate in a track session, although a base level of fitness is expected, so we would not recommend track to a beginner runner. But if you comfortably and regularly run further than 5k, then come and give it a try. Track is a great opportunity to focus on running technique and pacing, both very important if you are looking to push your performance to the next level or just want to improve your running fitness, strength, and stamina.