May – June Coaching Plan

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 coaching schedule
Starting from Seymour Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Seymour Centre facilities.

 

 

DateSessionDescription 
Tues 07 MayDecreasing Intervals
Concentrating on Pace
Coach: Shawn
Warm up & strides
2 x 1,600m @ 10k pace (120 secs rest) 
3 x 800m @ 5k pace (90 secs rest) 
4 x 400m @ 3k pace (60 secs rest )
4-6 x 200m @ mile pace (45 secs rest) 
Warm down
Mile End Track
Wed 08 MayPyramid Hills
Concentrate on uphill and downhill technique
Coach: Matt
Warm up
10mins 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
Kentish Town Sports Centre
Thurs 09 MayStead Intervals
Concentrate on consistent pace
Coach: Rob
Warm up & strides
Technique drills
4 x 1600m @10k pace (400m active recovery; approx. half run time)
Those not doing GBR; finish on 4-6 x 200m @ mile pace (45 secs rest)
Warm down
Battersea Park Track
Tues 14 MaySteady Intervals
Easy week for Greenbelt: focus on technique
Coach: Adrian
Warm up & strides
Technique drills
5 x 1,000m @ faster than 5k pace (200m active recovery; approx. half run time)
Those not doing GBR; finish on 3-4 x 200m @ mile pace (45 secs rest)
Warm down
Mile End Track
Wed 15 MaySpeed intervals on undulating hills
Coach: Shane
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
Kentish Town Sports Centre
Tues 21 MayDecreasing Intervals
Concentrate on Pacing
Coach: Steven
Warm up & strides
4 x 800m @ 5k pace (90 secs rest)
6-8 x 400m @ 3k pace (60 secs rest )
Warm down
Mile End Track
Wed 22 MaySteady Intervals
Concentrate on consistent pace
Coach: Shawn
Warm up & strides
6 x 3 mins @ 5k pace (90 secs rest)
6 x 100m at mile pace (45 secs rest)
Warm down
Kentish Town Sports Centre
Thurs 23 MaySteady Intervals
Concentrate on pacing
Coach: Leon
Warm up & strides
7 x 800m 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;
4 x 200m @ mile pace (45 secs rest)
Warm down
Battersea Park Track
Tues 28 MayBuilding Intervals Week 1
Concentrate on consistent pacing
Coach: Joel
Warm up & strides
1,600m @ 10k pace (180 secs) rest
8 x 600m @ 5k pace (90 secs rest)
180 secs rest and then;
3 x 200m @ mile pace (45 secs rest)
Warm down
Mile End Track
Wed 29 MayHill Repeats
Concentrating on Uphill
Coach: Kirsty
Warm up
5mins running on undulating hills (steady long run pace); 180 secs rest
4 x 90 secs running up Primrose Hill (90 secs rest between intervals)
180 secs rest, then repeat 5mins steady and 4 x 90 secs intervals (same rest)
Warm down
Kentish Town Sports Centre
Tues 4 JuneBuilding Intervals Week 2
Concentrate on cosistent pacing
Coach: Alex
Warm up & strides
5mins @ 10k pace (180 secs) rest
7 x 800m @ between 5k and 10k pace (90 secs rest)
Warm down
Mile End Track
Wed 5 JuneHills Intervals
Concentrate on hill technique
Coach: Matt
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
Kentish Town Sports Centre
Thurs 6 JuneBuilding Intervals week 2
Concentrate on cosistent pacing
Coach: tbc
Warm up & strides
6 x 1,000m @ between 5k and 10k pace (90 secs rest)
180 secs rest and then;
3 x 200m @ mile pace (45 secs rest)
Warm down
Battersea Park Track
Tues 11 JuneDecreasing Intervals
Coach: Adrian
Warm up & strides
4x800m @ 5 k pace (90secos rest)
6-8x400m @3k pace
Warm down
Mile End Track
Wed 12 JuneHill Fartlek Intervals
Concentrate on pacing
Coach: Shane
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
Kentish Town Sports Centre
Tues 18 JuneSteady intervals
Concentrate on Consistent pacing
Coach: Steven
Warm up & strides
7 x 800m 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;
4 x 200m @ mile pace (45 secs rest)
Warm down
Mile End Track
Wed 19 JuneSteady Intervals using regents park
Coach: Rob
Warm up
8mins running on undulating hills (steady long run pace)
Then use Regent's park and run;
12 x 80 secs @ 5k pace (40 secs rest between intervals)
Warm down
Kentish Town Sports Centre
Thurs 20 JuneDecreasing intervals - concetrate on upping the pace
Coach: Leon
Warm up & strides
1,600m @ 10k pace (180 secs) rest
8 x 600m @ 5k pace (90 secs rest)
180 secs rest and then;
3 x 200m @ mile pace (45 secs rest)
Warm down
Battersea Park Track
Tues 25 JuneDecreasing intervals - concetrate on upping the pace
Coach: Alex
Warm up & strides
1 x 1,600m @ 10k pace (120 secs rest)
3 x 800m @ 5k pace (90 secs rest)
4 x 400m @ 3k pace (60 secs rest )
4-5 x 200m @ mile pace (45 secs rest)
Warm down
Mile End Track
Wed 26 JuneUphill Pyramid session - concentrating on form
Coach: Kirsty
Warm up
10mins 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
Kentish Town Sports Centre