August 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 2nd Aug10k event 21st Aug focus
week 5

Increased distance pyramids
Focus on endurance/pacing
ShaneWarm up & strides
Distance pyramid: 800m x 2, 1600m x 2, 800m x 2
Recovery 75 sec for 800, 120 sec 1600
5k pace for 800m, 10k pace for 1600m
Warm down
Wednesday 3rd AugPyramid Pace
Concentrate on pacing
Steven A.Use track in Regent's Park
Warm up
1 x 4min @ slightly faster than 10k pace; rest = half run time
2 x 2min @ 5k pace; rest = half run time
4 x 1min @ 1-mile pace; rest = half run time
2 x 2min @ 5k pace; rest = half run time
1 x 4min @ slightly faster than 10k pace; rest = half run time
Warm down
Tuesday 9th Aug10k event 21st Aug focus
week 5
Distance pyramids with increased pace
Focus on endurance/pacing
Steven A.Warm up & strides
Distance pyramid: 800m x 2, 1600m x 2, 800m x 2
Recovery 75 sec for 800, 120 sec 1600
Faster than 5k pace for 800m, 5k pace for 1600m
Warm down
Wednesday 10th AugFocus for Isle of Wight


Fartlek Hill Intervals
Concentrate on pacing
Matt H.Warm up & technique drills
Use any 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 16th Aug10k event 21st Aug focus
week 6

Steady Intervals
Concentrate on consistent pace
Joel N.Warm up & strides
3 x 1,000m @ 5k pace; 90 active recovery between intervals
2 x 200m @ 1-mile pace; 45 secs rest between intervals
3 x 1,000m @ 5k pace; 90 active recovery between intervals
Warm down
Wednesday 17th AugFocus for Isle of Wight


Fartlek Hill Intervals
Concentrate on pacing
Andrew DWarm up & technique drills
Use any 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 23rd AugPost 10k race recovery

Tempo Intervals
Concentrate on pace/recovery
ShaunWarm up & strides
8 x 800s at 10k pace - 90sec recovery
Cool Down
Wednesday 24th AugFartlek Intervals
Concentrate on pacing
Matt H.Use track in Regent's Park
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 30th AugTempo Intervals
Concentrate on pacing
ShuanWarm up & strides
8 x 800s - sets 1,3,5&7 @ 10k pace - sets 2,4,6&8 @ 5k pace
90 seconds recovery between sets
Cool Down
Wednesday 31st AugIsle of Wight training

Pyramid Hills
Concentrate on pacing
Matt H.Use hill loop around Primrose Hill
Warm up
1 x 4min - 90 seconds recovery
2 x 2min - 60 seconds recovery
4 x 1min - 45 seconds recovery
2 x 2min - 60 seconds recovery
1 x 4min - 90 seconds recovery
Warm down

Long run plan

DateDistanceLeader/Pacer
9 July10 miles/16kmAshley H
16 July11 miles/17.6kmMatt S-H
23 July10 miles/16kmRobert D/Kenny
30 July11 miles/17.6Dom A
6 Aug12 miles/19.2kmMatt/Peter
13 Aug13.1 miles/21kmRobert D
20 Aug12 miles/19.2kmMatt S-H
27 Aug10 miles/16kmMatt S-H