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 |
|---|---|---|---|
| Wednesday 1st May | Fartlek Intervals | Adam Eliot | *Regent’s Park Track* Long warm up including strides 2 x 10 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 2nd May | Track | Callan | Warm up 8 x 800m (1min recov) 1 minute recovery between each |
| Tuesday 7th May | Track | Shaun Dominic | Warm up 6 x 800m (1min recov) 4 x 400m (40 sec recov) 1 minute recovery between each |
| Wednesday 8th May | Hill Shuttles Concentrate on 90 degree arms | Adrian Robert | *Primrose Hill* Long Warm up including drills 5 minutes running around flat triangle at slower than 10k pace (6 out of 10) 8 uphill shuttles (20 seconds up 10 out of 10 effort, 40 seconds walking recovery back down) 2 minutes static recovery Repeat uphill shuttles Cool down back to centre |
| Thursday 9th May | Track | Chris | Warm up 8 x 800m (1min recov) 1 minute recovery between each |
| Tuesday 14th May | Track | Shaun 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 |
| Wednesday 15th May | Flat Interval Shuttles Concentrate on form | Katie Shane | *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 16th May | Track | Eliot | Warm up 8 x 800m (1min recov) 1 minute recovery between each |
| Tuesday 21st May | 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 22nd May | Elevated effort intervals | Andy Chris | *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 faster than 10k (7 out of 10) and increasing at 2:00 (8 out of 10) & 4:00 (9 out of 10), 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 23rd May | Track | Shane | Warm up 6 x 800m (1min recov) 2 x 400m (40 sec recov) 1 minute recovery between each |
| Tuesday 28th May | Track | Matt S-H | 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 29th May | Pyramid pacing Concentrate on Consistent pace | Chefo (assessment) Matt S-H | *Regent’s Park Track* Warm up, including drills At 9 out of 10 pace, run the following: 30 seconds, 1 minute, 1:30, 2:00, 1:30, 1 minute, 30 seconds – 30 seconds recovery between each 2 minutes recovery Repeat pyramid Cool down back to centre |
| Thursday 30th May | Track | Robert D | Warm up 6 x 800m (1min recov) 2 x 400m (40 sec recov) 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.