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 |
|---|---|---|---|
| Tuesday 2nd | 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) 2 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesay 3rd | Fartlek Intervals Concentrate on pacing | Shane | Use flat-ish triangle by 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 9th | Pyramid intervals | Shaun | Warm up 5 mins @ 10k pace; then 120 secs rest 200m, 400m, 600m, 400m, 200m @ 1-mile pace; 60 secs rest between intervals, 90 secs rest at end Complete pyramid three times in total Cool down and stretch |
| Wednesday 10th | Hills Intervals Concentrate on hill technique | Andrew D. | Warm up 5mins @ 10k pace on a steady undulating loop around Primrose Hill; 90secs rest 2 x 60secs run to top of Primrose Hill; 90secs rest starts as you turn back downhill Repeat 5mins & 2 x intervals twice more (3 sets in total); 2mins rest between sets Long warm down (5mins recovery jog on flat loop) |
| Thursday 11th | Fartlek Intervals Concentrate on pacing | Leon | 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 16th | Speed Intervals | Joel N | 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) |
| Wednesday 17th | Pyramid Pace Concentrate on pacing | Kirsty | Use track in Regent's Park 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 |
| Tuesday 23rd | Steady Intervals Concentrate on consistent pace | Matt | Warm up & strides 5mins @ 10k pace (180 secs) rest 6 x 800m @ between 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesday 24th | Speed Intervals Focus on technique | Adrian | Warm up 5mins running on undulating hills (steady long run pace) Then, run following X secs pyrimad twice; effort uphill, active recovery downhill 3 x (30/60/90/60/30, active recovery = half run time); 180secs rest between pyramids Warm down |
| Thursday 25th | Steady Intervals Concentrate on consistent pace | Leon | Warm up 6mins @ 10k pace; 120 secs rest 8 x 600m @ slightly faster than 5k pace; 200m active recovery between sets Warm down |
| Tuesday 30th | Tempo Intervals Concentrate on varying pace | Shaun | Warm up including strides 2 x 800m @ 5k pace, then 2 x 200m @ 1-mile pace, then 2 x 800m @ 5k pace Repeat set twice - rest; 60secs between intervals, 120secs between sets 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 |