May Coaching & long-run plan

Tuesday night track sessions
7.00pm
Mile End Track, E3 4HL

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
Primrose Hill
7.00pm

Saturday long run
Hyde Park
normally 9.00am (check Long Run Plan below for variations)

View the long run plan.

Coaching plan

DateSessionCoachDescription
Tuesday 3rd MayTempo Intervals
Concentrate on varying pace
ShaunWarm up & strides
8 x 800m at varying paces (75 sec recovery)
Reps 1,3,5,7 @ 5k pace and reps 2,4,6,8 @ 3k pace
3 x 100m @ mile pace (45 secs rest)
Warm down
Wednesday 4th MayHills Intervals
Concentrate on hill technique
MattLong 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
Tuesday 10th MayTempo Intervals
Concentrate on varying pace
MattWarm up & strides
8 x 800m at varying paces (75 sec recovery)
Reps 1,3,5,7 @ 5k pace and reps 2,4,6,8 @ 3k pace
3 x 100m @ mile pace (45 secs rest)
Warm down
Wednesday 11th MayHills Intervals
Concentrate on hill technique
ShaneLong 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
Tuesday 17th MayShort Tempo Intervals
Concentrate on consistent pace
ShaunWarm up & strides
12 x 400m @ varying paces pace; 60 second recovery
Odd reps at 5k pace
Even reps at mile pace
Warm down
Wednesday 18th MaySteady Intervals
Concentrate on consistent pace
KirstyWarm 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
Tuesday 24th MaySteady Intervals
Concentrate on consistent pace
Joel N.Warm up & strides
3 x 1,000m @ 5k pace; 90 secs rest between intervals
2 x 200m @ 1-mile pace; 45 secs rest between intervals
3 x 1,000m @ 5k pace; 90 secs rest between intervals
Warm down
Wednesday 25th MayFartlek Hill Intervals
Concentrate on pacing
AndrewWarm up & technique drills
Use well lit hill for session
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
Tuesday 31st MaySteady Intervals
Concentrate on consistent pace
StevenWarm up & strides
3 x 1,000m @ 5k pace; 90 secs rest between intervals
2 x 200m @ 1-mile pace; 45 secs rest between intervals
3 x 1,000m @ 5k pace; 90 secs rest between intervals
Warm down

Long run plan

DateDistanceLeader/Pacer
14 May10 miles/16kmAshley/Matt
21 May10 miles/16kmRobert/Matt
28 May11 miles/18kmJack/Peter
4 June12 miles/19.5kmMatt
11 June13.1 miles/21.1kmMatt/Peter
18 June11 miles/17.6kmPeter/Ashley
25 June10 miles/16kmDom/Jack