Tuesday night track sessions
7.00pm
Mile End Track, E3 4HL
For details see the track sessions page
Thursday night track session
Millennium Stadium, Battersea
Currently suspended due to Covid-19 restrictions
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
| Date | Session | Coach | Description |
|---|---|---|---|
| Wednesday 5th | Fartlek Intervals Concentrate on pacing | Kirsty | Use flat, lit paths on the flat bit below Primrose hill 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 |
| Tuesday 11th | Building Intervals Concentrate on consistent pace | Matt | Warm up & strides 5mins @ 10k pace (180 secs) rest 4 x 1,200m @ 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesday 12th | Fartlek Intervals Concentrate on pacing | Andy D | Use triangle below Primrose Hill Long warm up including strides 4 x 8 mins at varying pace. Base pace = 10k, but at coaches direction, randomly include 3 x 45 sec at 5k pace and 3 x 15 sec at 1 mile pace Cool down |
| Tuesday 18th | Steady Intervals Concentrate on consistent pace | Shaun | Warm up & strides 5mins @ 10k pace (180 secs) rest 6-7 x 800m @ between 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesday 19th | 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 |
| Thursday 20th | Speed Intervals | Manue | Warm up 10mins @ 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) |
| Tuesday 25th | Building Intervals Concentrate on consistent pace | Shaun | Warm up & strides 5mins @ 10k pace (180 secs) rest 4 x 1,200m @ 5k pace (90 secs rest; 2min at end) 2 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesday 26th | Hill Repeats Concentrate on uphill and downhill technique | Andy D. | 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 |
Long run plan
| Date | Distance |
|---|---|
| 6 Nov | 11 miles |
| 13 Nov | 12 miles |
| 20 Nov | 11 miles |
| 27 Nov | 10 miles |
| 4 Dec | 11 miles |
| 11 Dec | 10 miles |
| 18 Dec | 10 miles |