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.
| Date | Session | Coach | Description |
|---|---|---|---|
| Tues 10 Sep | Steady Pacing Intervals Mile End Track | Matt | Warm up including strides 1,200m @ 10k pace; 8 x 600m between 5k and 10k pace; 200m active recovery between intervals back to start (approx. 60sec) Warm down |
| Wed 11 Sep | Hill Repeats Concentrate on uphill and downhill technique Kentish Town | Adrian | Warm up; including 5min steady run Medium hill (rear of Primrose); 6 x 30sec up hill; recovery back down (45sec) Steep hill (top of Primrose); 3 x 30sec up hill; recovery back down (60sec) 2min between each set; repeat twice Warm down |
| Thurs 12 Sep | Pacing Intervals Battersea Park | Leon | Warm up including strides 5mins @ 10k pace; rest approx. 120sec 7 x 120sec @ 5k pace and then 40sec @ 1-mile pace; rest approx. 90sec Warm down |
| Tues 17 Sep | Increasing Steady Intervals Mile End | Joel | Warm up including strides 5mins @ 10k pace; 7-8 x 700m between 5k and 10k pace; 100m active recovery between intervals back to start (approx. 90sec) Warm down |
| Wed 18 Sep | Pacing Pyramids Kentish Town | Kirsty | Long warm up including strides Pyramids around Primrose Hill; 1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min Rest = half of running time Pace; no slower than 5k pace – aim for slightly quicker depending on training load Warm down |
| Tues 24 Sep | Increasing Steady Intervals Mile End Track | Manue | Warm up including stirdes 1,200m @ starting at 10k pace; building pace each lap 6-7 x 800m at 5k pace; rest approx. 90sec Warm down |
| Wed 25 Sep | Tempo Intervals Kentish Town | John | Warm up inluding strides 8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest Warm down |
| Thurs 26 Sep | Cross-country Preparation 1 Battersea Park | Leon | Warm up including strides 8 x 800m lap 1 at 10k pace, lap 2 slightly faster; 200m active recovery (approx. 90sec) Warm down |
| Tues 01 Oct | Cross-country Preparation 2 Mile End Track | Rob | Warm up including strides 6 x 1,000m @: Intervals 1,3,5 @ 5 mile pace / Intervals 2,4,6 @ 5k pace; 200m active recovery between intervals (approx. 90s sec) Warm down |
| Wed 02 Oct | Pacing Intervals Kentish Town | Adrian | Warm up including strides 6mins @ 10k pace on undulating loop around Primrose Hill; 120sec rest 8 x 2.5min @ between 5km and 10km pace on flat loop (90 sec rest) Warm down |
| Tues 08 Oct | Cross-country Preparation 3 Mile End Track | Matt | Warm up including strides 1,200m @ 10k pace; 10 x 2min @ slightly faster than 5km pace (75 sec rest) Warm down |
| Wed 09 Oct | Pyramid Hills Concentrate on uphill and downhill technique Kentish Town | Joel | Warm up including strides Pyramids up and down rear of Primrose Hill - whistle stop/start; 60s / 90s / 120s / 180s / 120s / 90s / 60s Walking rest = half of running time and 120 sec between pyramids) All intervals @ 5k pace; repeat pyramid twice Warm down |
| Thurs 10 Oct | Cross-country Preparation 4 Battersea Park | Alex | Warm up including strides 6 x 1,000m @: Intervals 1,3,5 @ 5 mile pace / Intervals 2,4,6 @ 5k pace; 200m active recovery between intervals (approx. 90s sec) Warm down |
| Tues 15 Oct | Pyramid Intervals Mile End Track | Shaun | Long warm up including strides Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/600m/800m/600m/400m Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids Warm down |
| Wed 16 Oct | Tempo Intervals Kentish Town | Manue | Warm up including strides 4 x 4min @ 5-mile pace (90 sec rest between intervals), then 3 x 2min @ 5km pace (75 sec rest between intervals), then 4 x 1min @ faster thank 5km pace (60 sec rest between intervals) Warm down |
| Tues 22 Oct | Pyramid Intervals Mile End Track | Shaun | Long warm up including strides Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/600m/800m/600m/400m Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids Warm down |
| Wed 23 Oct | Pacing Intervals Kentish Town | John | Warm up including strides 6mins @ 10k pace on undulating loop around Primrose Hill; 120sec rest 8 x 2.5min @ between 5km and 10km pace on flat loop (90 sec rest) Warm down |
| Thurs 24 Oct | Steady Pacing Battersea Park | Alex | Warm up including strides 5min @ 10k pace (120sec rest); 8 x 600m between 5k and 10k pace; 200m active recovery between intervals back to start (approx. 90sec) Warm down |
| Tues 29 Oct | Increasing Steady Intervals Mile End Track | Rob | Warm up including strides 5mins @ 10k pace; 7-8 x 700m between 5k and 10k pace; 100m active recovery between intervals back to start (approx. 90sec) Warm down |
| Wed 30 Oct | Pacing Pyramids Kentish Town | Kirsty | Long warm up including strides Pyramids around Primrose Hill; 1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min Rest = half of running time Pace; no slower than 5k pace – aim for slightly quicker depending on training load Warm down |