Jan–Feb Coaching & Long Run 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 long run plan
Starting from Seymour Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Seymour Centre facilities.

View the long run plan.

Coaching plan

DateSessionCoachDescription
Tues 07 JanuaryPyramids - varied pacing
Concentrate on varying pace and perceived exertion
ManueLong warm up (at least 3 laps)
1 x 800m @ 10K pace; 60sec rest after interval
3 x 600m @ between 5K and 10K pace; 75sec rest after interval
4 x 400m @ 5K pace; 90sec rest after interval
3 x 600m @ between 5K and 10K pace; 75sec rest after interval
1 x 800m @ 10K pace; 60sec rest after interval
Warm down (at least 3 easy laps)
Wed 08 JanuaryBuilding Intervals
Concentrate on finishing strong
JohnLong warm up including strides Find approx. 400m flat loop in park 12 x 2mins starting @ perceived exertion (5/10) increasing effort every 3 intervals (i.e. last 3 @ 8/10 effort) (60 secs rest between intervals) Aim to run same distance for 3 intervals, running further as effort increases Warm down
Tues 14 JanuaryPyramids - 1-mile pace
Concentrate on consistent pace and technique
StevenWarm up
5mins @ 10k pace; then 120secs rest
200m, 300m, 600m, 300m 200m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end
Complete pyramid three times in total
Warm down (at least 3 easy laps)
Wed 15 JanuaryPyramid Hills
Concentrate on uphill and downhill technique
MattWarm up
10mins running on undulating hills (steady long run pace)
Then, run following X mins pyrimad twice; effort uphill, active recovery downhill
2 x (1/2/3/2/1, active recovery = half run time); 180secs rest between pyramids
Warm down
Thurs 16 JanuarySimple Pacing Intervals
Concentrate on pacing
LeonWarm up including strides
1,600m @ 10k pace; then 120secs rest
10-12 x 90secs @ faster than 5k pace; rest 75secs between intervals
Warm down
Tues 21 JanuarySteady Intervals
Concentrate on consistent pace
ShaunLong warm up (at least 4-5 laps) & then strides
3 sets of (3 x 600m @ 1-mile pace; 75 secs rest between intervals, jog back to start); 150 secs rest between sets
Warm down (at least 3-4 laps)
Wed 22 JanuaryFartlek Intervals
Concentrate on pacing
ShaneLong warm up including strides
Find approx. 600m loop on Primrose Hill
4 x 8mins at varying pace; 120secs rest between intervals. Base pace = 10k, but at coaches direction, randomly include 3 x 45secs @ 5k and 3 x 15 secs @ mile pace
Warm down
Tues 28 JanuarySteady Intervals
Concentrate on pacing
RobWarm up & strides
6 x 1,000m as (200m jog recovery ~90 secs);
Reps 1,3,5 @ 5-mile pace and reps 2,4,6 @ 5k pace
180 secs rest and then;
Warm down
Wed 29 JanuaryHills Intervals
Concentrate on hill technique
KirstyWarm 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)
Thurs 30 JanuaryBuilding Intervals
Concentrate on consistent pace
JoelWarm up & strides
5mins @ 10k pace; 120 secs rest
7 x 800m @ faster than 5k pace (90 secs rest; 2min at end)
Optional - 3 x 100m @ mile pace (45 secs rest)
Warm down
Tues 04 FebruaryTempo Intervals
Concentrate on different paces
StevenWarm 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
Wed 05 FebruaryBuilding Intervals
Concentrate on consistent pace
AdrianWarm up & strides
6-7 x 1,000m @ between 5k & 10k pace (90 secs rest; 2min at end)
Optional - 3 x 100m @ mile pace (45 secs rest)
Warm down
Tues 11 FebruaryTempo Intervals
Concentrate on varying pace
MattWarm up including strides
5mins @ 10k pace, the 4 x 90secs @ faster than 5k pace
Repeat set 3 times - rest; 90secs after 10k, 45secs after 5k, 120secs between sets
Warm down
Wed 12 FebruarySteady Hills
Concentrate on consistent pace and hill running technique
RobWarm up and hill technique drills
5-6 x 5mins continuous running on undulating hills @ slightly quicker than 10k pace (90secs rest between), then; 4 x 100m on flat area @ 1-mile pace (45 secs rest)
Warm down
Thurs 13 FebruarySteady Intervals
Concentrate on consistent pace
LeonWarm up & strides
5mins @ 10k pace; 120 secs rest)
3 sets of (5 x 75secs @ 1-mile pace; 75 secs rest between intervals, jog back to start); 150 secs rest between sets
Warm down (at least 3-4 laps)
Tues 18 FebruaryTempo Intervals
Concentrate on different paces
ShaunWarm 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
Wed 19 FebruarySteady Intervals Speed Work
Concentrate on consistent pace
KirstyWarm up
6mins running on undulating loop (steady long run pace)
Then use flat area in Regent's park and run;
12 x 90 secs @ faster than 5k pace (45 secs rest between intervals)
Warm down
Tues 25 FebruaryPyramids speed work
Concentrate on consistent pace and technique
JohnWarm up
6mins @ 10k pace
4 x 400m @ faster than 5K pace; 45sec rest between intervals, 90sec rest at end
3 x 600m @ faster than 5K pace; 75sec rest between intervals, 90sec rest at end
2 x 800m @ faster than 5K pace; 90sec rest between intervals, 90sec rest at end
Warm down (at least 3 easy laps)
Wed 26 FebruaryFartlek Intervals
Concentrate on pacing
ManueWarm 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
Thurs 27 FebruaryBuilding Intervals
Concentrate on consistent pace
AdrianWarm up & strides
6 x 1,000m @ between 5k & 10k pace (90 secs rest; 2min at end)
Optional - 3 x 100m @ mile pace (45 secs rest)
Warm down

Long run plan

DateDistance and start timeLeaderPacer
Sat 30 Nov10 miles/16km
start: 09:15
Peter DoubenColin Munro
Sat 7th Dec12 miles/19km
start 09:00
Matt HaasPeter Douben
Sat 14th Dec13 miles/12km
start 08:45
Colin MunroMatt Haas
Sat 4th Jan12 miles/19km
start 09:00
Christos Bitzis-PolitisMatt Haas
Sat 11th Jan13 miles/21km
start 08:45
Fraser WalkerDominic Addison
Sat 18th Jan14 miles/22.5km
start: 08:40
Matt HaasFraser Walker
Sat 25th Jan15 miles/24km
start: 08:30
Michael Bukur
Colin Munro
Sat 1st Feb14 miles/22.5km
start 08:40
Dominic AddisonChristos Bitzis-Politis
Sat 8th Feb18 miles/29km
start 08:00
Martin HooperPeter Douben
Sat 15th Feb20 miles/32km
start 07:40
Fraser WalkerMartin Hooper
Sat 22nd Feb14 miles/22.5km
start 08:40
Dominic AddisonMichael Bukur
Sat 29th Feb14 miles/22.5km
start 08:40
Christos Bitzis-PolitisMatt Haas
Sat 7th March15 miles/24km
start 08:30
Matt HaasMichael Bukur
Sat 14th March18 miles/29km
start 08:00
Colin MunroDominic Addison
Sat 21st March20 miles/32km
start 07:40
Peter DoubenMartin Hooper
Sat 28th March22 miles/35km
start 07:15
Matt HaasChristos Bitzis-Politis
Sat 4th April18 miles/29km
start 08:00
Michael BukurFraser Walker
Sat 11th April14 miles/22.5km
start 08:40
Martin HooperMatt Haas