March – April 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 Porchester Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Porchester Centre facilities. Sign up link is at the beginning of the e-bulletin.

 

 

DateSessionDescription 
Tues 05 MarchSpeed and strength endurance - Session 1
Coach: Alex
Warm up
Modified Cooper test (6 laps as fast as you can) 5 mins rest
2 x 800m with 3 mins rest in between
2 x (400 x 2 with 30 seconds rest between) 3 mins rest between sets
Warm down (at least 3 easy laps)
Mile End Track
Wed 06 MarchNegative Split Speed Intervals
Coach: John
Warm up including strides; then find approx. 400m loop inthe park
4 x 400m at 5k pace
4 x 400m at slightly faster than 5k pace; increase effort 10% on previous
4 x 400m at slightly faster pace; increase effort 10% on previous
(90secs rest between intervals)
Warm down
Kentish Town Sports Centre
Sat 09 MarchLong run, 16 miles
Leader: Steve
Depart 8:15
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 12 MarchSpeed and strength endurance - Session 2
Coach: Alex
Warm up & strides
1 x 800m with 3 mins rest
2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest
1 x 800m with 3 mins rest
2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest
Warm down
Mile End Track
Wed 13 MarchHills Intervals
Concentrate on hill technique
Coach: Shane
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 14 MarchTempo Intervals
Concentrate on varying pace
Coach: 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
Battersea Park Track
Sat 16 MarchLong run, 18 miles
Depart 8:05
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 19 MarchSpeed and strength endurance - Session 3
Coach: Alex
Warm up & strides
2 x 800m with 3 mins rest in between
2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest
1 x 800m with 3 mins rest
2 x 400m with 30 seconds rest in between
Warm down
Mile End Track
Wed 20 MarchPyramid Intervals
Concentrate on consistent pace
Coach: Richard
Warm up
5mins @ 10k pace around Primrose Hill
90sec / 150sec / 210sec / 150sec / 90sec @ between 5k & 10k pace on flat loop; rest time = half run time
Repeat intervals twice in total; 2min rest between sets
Warm down
Kentish Town Sports Centre
Sat 23 MarchLong run, 20 miles
Depart 8:55
Leader: Matt
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 26 MarchSpeed and strength endurance - Session 4
Coach: Rob
Warm up
2 x 800m with 3 mins rest between
2 x 400m (with 30 seconds rest in between) then 3 mins rest
2 x 800m with 3 mins rest between
2 x 400m (with 30 seconds rest in between) then 3 mins rest
Warm down
Mile End Track
Wed 27 MarchSteady Intervals
Concentrate on consistent pace
Coach: Shaun
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
Kentish Town Sports Centre
Thurs 28 MarchSteady Intervals
Concentrate on consistent pace
Leader: Adrian
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
Battersea Park Track
Sat 30 MarchLong run, 18 miles
Depart 8:05
Coach: Adrian or Matt
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 02 AprilSpeed and strength endurance - Session 5
Coach: Alex
Warm up including strides
Modified Cooper test (repeat of original test – 6 laps as fast as you can) 5 mins rest
3 x 800m with 3 mins rest in between
2 x 400m with 30 seconds rest in between
Warm down
Mile End Track
Wed 03 AprilPyramid Hills
Concentrate on uphill and downhill technique
Coach: Richard
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
Kentish Town Sports Centre
Sat 06 AprilLong run, 16 miles
Depart 8:15
Leader: Adrian or Matt
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 09 AprilSteady Intervals
Concentrate on consistent pace
Coach: Matt
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
Mile End Track
Wed 10 AprilSteady Intervals
Concentrate on consistent pace
Coach: Kirsty or Adrian
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
Kentish Town Sports Centre
Thurs 11 AprilSteady Intervals
Concentrate on consistent pace
Coach: Leon
Warm up
6mins @ 10k pace; 120 secs rest
6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets
Warm down
Battersea Park Track
Sat 13 AprilLong run, 14 miles
Depart 8:25
Leader: Matt or Adrian
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 16 AprilTempo Intervals
Concentrate on varying pace
Coach: Steve
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)
Mile End Track
Wed 17 AprilPyramid Pace
Concentrate on pacing
Coach: Shane
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
Kentish Town Sports Centre
Sat 20 AprilLong run, 10 miles
Depart 9:00
Leader: Matt or Adrian
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 23 AprilSteady Intervals
Concentrate on consistent pace
Coach: Adrian
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
Mile End Track
Wed 24 AprilHill Repeats
Concentrate on uphill and downhill technique
Coach: Shane
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
Kentish Town Sports Centre
Thurs 25 AprilPyramids speed work
Concentrate on consistent pace and technique
Coach: Leon
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)
Battersea Park Track
Sat 27 AprilNo long run
London Marathon weekend
Tues 30 AprilPyramids speed work
Concentrate on consistent pace and technique
Coach: 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)
Mile End Track
Wed 01 MayHill Repeats
Concentrate on uphill and downhill technique
Coach: John
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
Kentish Town Sports Centre