Tuesday night track sessions
Meet 6:30pm for a 7:00pm start
Mile End Track, E3 4HL
(access through Rhodeswell Road near its junction with Copperfield Road; from Mile End underground go through Mile End Park)
Thursday night track session
EVERY FORTNIGHT please check the coaching schedule!
Meet 7:00pm for 7:15pm start
Millennium Arena, Battersea Park, Albert Bridge Rd, London SW11 4NJ
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.
Wednesday night coaching session
Meet 6:45pm for 7:00pm start
Kentish Town Sports Centre, NW5 3DU
Saturday long run
Meet / Start time – please check the long run plan
Starting from Seymour Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Seymour Centre facilities.
View the long run plan.
Coaching plan
| Date | Session | Coach | Description |
|---|---|---|---|
| Tues 03 March | Pyramids speed work Concentrate on consistent pace and technique | Shaun | Warm up 8mins @ 10k pace 4 x 400m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end 3 x 600m @ 1-mile pace; 75sec rest between intervals, 90sec rest at end 2 x 800m @ 1-mile pace; 90sec rest between intervals, 90sec rest at end Warm down (at least 3 easy laps) |
| Wed 04 March | Fartlek Intervals Concentrate on pacing | Kirsty | Warm up & technique drills 2 sets of continuous running 7 x (30 secs fast / 30 secs slow) 2 sets of continuous running 8 x (20 secs fast/ 20 secs slow) 120 secs rest between sets Warm down |
| Tues 10 March | Steady Intervals Concentrate on consistent pace | Shaun | Warm up & strides 1,200m @ 10k pace; 120 secs rest 8-9 x 600m @ slightly faster than 5k pace; 200m active recovery between sets Warm down |
| Wed 11 March | Hills Intervals Concentrate on hill technique | Adrian | Long warm up including loop of Primrose Hill followed by strides Find approx. 150m hill stretch in Primrose Hill 8 x 150m run uphill, active recovery down (allow 120secs) 3mns rest, then repeat 8 x 150m Warm down |
| Thurs 12 March | Tempo Intervals Concentrate on varying pace | Leon | Warm up including strides 2 x 600m @ 5k pace, then 3 x 200m @ 1-mile pace, then 2 x 600m @ 5k pace Repeat set twice - rest; 60secs between intervals, 120secs between sets Warm down |
| Tues 17 March | Tempo Intervals Concentrate on varying pace | Matt | Warm up & strides 7 x 1,000m as (200m jog recovery ~90 secs); Reps 1,3,5,7 @ 5k pace and reps 2,4,6 @ 3k pace 180 secs rest and then; 3 x 100m @ mile pace (45 secs rest) Warm down |
| Wed 18 March | No Session AGM | No Session AGM | No Session AGM |
| Tues 24 March | Steady Intervals Concentrate on consistent pace | Rob | Warm up 6mins @ 10k pace; 120 secs rest 6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets Warm down |
| Wed 25 March | Steady Intervals Concentrate on consistent pace | Shane | Warm up & strides 2 x 3 mins @ 5k pace (90 secs rest) 3 x 200m at mile pace (45 secs rest) Repeat intervals (2 x 3 mins and 2 x 100m) twice more; 3 times in total Warm down |
| Thurs 26 March | Steady Intervals Concentrate on consistent pace | Leon | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 3 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down |
| Tues 31 March | Tempo Intervals Concentrate on varying pace | Rob | Warm up including strides 2 x 600m @ 5k pace, then 3 x 200m @ 1-mile pace, then 2 x 600m @ 5k pace Repeat set twice - rest; 60secs between intervals, 120secs between sets Warm down |
| Wed 01 April | Pyramid Hills Concentrate on uphill and downhill technique | Matt | Warm up 5mins running on undulating hills (steady long run pace) Then, run following X mins pyrimad twice; effort uphil, active recovery downhill 2 x (1/2/3/2/1, active recovery = half run time); 180secs rest between pyramids Warm down |
| Tues 07 April | Steady Intervals Concentrate on consistent pace | Rob | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 3 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down |
| Wed 08 April | Steady Intervals Concentrate on consistent pace | Shane | Warm up 10mins running on undulating hills (steady long run pace) 2 mins rest and then on a flat loop run; 10 x 90 secs @ 5k pace (45 secs walking active recovery between intervals) Warm down |
| Thurs 09 April | Steady Intervals Concentrate on consistent pace | John K | Warm up 6mins @ 10k pace; 120 secs rest 6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets Warm down |
| Tues 14 April | Tempo Intervals Concentrate on varying pace | Matt | Warm up 6mins @ 10k pace 4-5 x 90secs @ 1-mile pace (45sec rest) then 180secs @ 10k pace (90sec rest) Warm down (at least 3 easy laps) |
| Wed 15 April | Pyramid Pace Concentrate on pacing | Adrian | Warm up 1 x 5min @ slightly faster than 10k pace; rest = half run time 2 x 3min @ 5k pace; rest = half run time 4 x 1min @ 1-mile pace; rest = half run time 2 x 3min @ 5k pace; rest = half run time 1 x 5min @ slightly faster than 10k pace; rest = half run time Warm down |
| Tues 21 April | Steady Intervals Concentrate on consistent pace | TBC | Warm up & strides 1,200m @ 10k pace; 120 secs rest 8-9 x 600m @ slightly faster than 5k pace; 200m active recovery between sets Warm down |
| Wed 22 April | Hill Repeats Concentrate on uphill and downhill technique | Kirsty | Long warm up including loop of Primrose Hill Medium hill (rear of Primrose); 4 x 30sec up hill; recovery back down (60sec) Steep hill (top of Primrose); 2 x 20sec up hill; recovery back down (40sec) 2min between each set; repeat three times Warm down |
| Thurs 23 April | Pyramids speed work Concentrate on consistent pace and technique | Joel | Warm up 8mins @ 10k pace 4 x 400m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end 3 x 600m @ 1-mile pace; 75sec rest between intervals, 90sec rest at end 2 x 800m @ 1-mile pace; 90sec rest between intervals, 90sec rest at end Warm down (at least 3 easy laps) |
| Tues 28 April | Pyramids speed work Concentrate on consistent pace and technique | John K | Warm up 8mins @ 10k pace 4 x 400m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end 3 x 600m @ 1-mile pace; 75sec rest between intervals, 90sec rest at end 2 x 800m @ 1-mile pace; 90sec rest between intervals, 90sec rest at end Warm down (at least 3 easy laps) |
| Wed 29 April | Fartlek Intervals Concentrate on pacing | Joel | Warm up & technique drills 2 sets of continuous running 7 x (30 secs fast / 30 secs slow) 2 sets of continuous running 8 x (20 secs fast/ 20 secs slow) 120 secs rest between sets Warm down |
Long run plan
| Date | Distance and start time | Leader | Pacer |
|---|---|---|---|
| Sat 30 Nov | 10 miles/16km start: 09:15 | Peter Douben | Colin Munro |
| Sat 7th Dec | 12 miles/19km start 09:00 | Matt Haas | Peter Douben |
| Sat 14th Dec | 13 miles/12km start 08:45 | Colin Munro | Matt Haas |
| Sat 4th Jan | 12 miles/19km start 09:00 | Christos Bitzis-Politis | Matt Haas |
| Sat 11th Jan | 13 miles/21km start 08:45 | Fraser Walker | Dominic Addison |
| Sat 18th Jan | 14 miles/22.5km start: 08:40 | Matt Haas | Fraser Walker |
| Sat 25th Jan | 15 miles/24km start: 08:30 | Michael Bukur | Colin Munro |
| Sat 1st Feb | 14 miles/22.5km start 08:40 | Dominic Addison | Christos Bitzis-Politis |
| Sat 8th Feb | 18 miles/29km start 08:00 | Martin Hooper | Peter Douben |
| Sat 15th Feb | 20 miles/32km start 07:40 | Fraser Walker | Martin Hooper |
| Sat 22nd Feb | 14 miles/22.5km start 08:40 | Dominic Addison | Michael Bukur |
| Sat 29th Feb | 14 miles/22.5km start 08:40 | Christos Bitzis-Politis | Matt Haas |
| Sat 7th March | 15 miles/24km start 08:30 | Matt Haas | Michael Bukur |
| Sat 14th March | 18 miles/29km start 08:00 | Colin Munro | Dominic Addison |
| Sat 21st March | 20 miles/32km start 07:40 | Peter Douben | Martin Hooper |
| Sat 28th March | 22 miles/35km start 07:15 | Matt Haas | Christos Bitzis-Politis |
| Sat 4th April | 18 miles/29km start 08:00 | Michael Bukur | Fraser Walker |
| Sat 11th April | 14 miles/22.5km start 08:40 | Martin Hooper | Matt Haas |