Tuesday night track sessions
7.00pm
Mile End Track, E3 4HL
(access currently via the Leisure Centre on Burdett Road)
Book via the Better App – instructions in the Facebook Members’ Group post dated 15 April.
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
Book via the Spond app
Saturday long run
Hyde Park
9.00am
Book via the Spond app
See our details of how to use Spond.
View the long run plan.
Coaching plan
| Date | Session | Coach | Description |
|---|---|---|---|
| Tues 1st | Pacing Intervals | Shaun | Warm up including strides 1 x 1600m @ 5km pace (2min rest) 4 x 200m @ 1 mile pace (rest; 30sec between, 2min at end) Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1 mile pace (same rest) Warm down |
| Wed 2nd | Tempo Intervals | Matt | Use track in Regent's Park: Warm up inluding strides 8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest Warm down |
| Tues 8th | Decreasing Intervals Concentrate on pacing | Matt | Warm up & strides 1 x 1,600m @ 10k pace (120 secs rest) 2 x 800m @ 5k pace (90 secs rest) 4 x 400m @ 3k pace (60 secs rest ) 6 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 9th | Hill Repeats Concentrate on uphill and downhill technique | Shane | Long warm up Medium hill (rear of Primrose); 7 x 30sec up hill; recovery back down (45sec) Steep hill (top of Primrose); 5 x 20sec up hill; recovery back down (40sec) 2min between each set; repeat twice Warm down |
| Tues 15th | Building Intervals (week 1) Concentrate on consistent pace | Rob | Warm up & strides 5mins @ 10k pace (180 secs) rest 8 x 800m @ faster than 5k pace (90 secs rest; 2min at end) 3 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 16th | Pacing Intervals Concentrate on consistent pace | Kirsty | Use track in Regent's Park: Warm up 2 x 5mins @ 10k pace 2 x 3 mins @ 1-mile pace; 45sec rest between intervals, 120sec rest at end Repeat intervals again (2 times in total) Warm down (at least 2 easy laps) |
| Tues 22nd | Building Intervals (week 2) Concentrate on consistent pace | Leon | Warm up & strides 6 x 1,000m @ 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 23rd | Hills Intervals Concentrate on hill technique | Adrian | 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) |
| Tues 29th | Building Intervals (week 3) Concentrate on consistent pace | Joel N | Warm up & strides 6 x 1,200m @ between 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 30th | Speed Intervals Focus on technique | Matt | Use track in Regent's park: 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 |
Long run plan
| Date | Distance | Leader |
|---|---|---|
| 1 May | 11 miles | Martin Hooper |
| 8 May | 12 miles | Neil M |
| 15 May | 13 miles | Peter Douben |
| 22 May | 12 miles | Matt Haas |
| 29 May | 14 miles | Matt Haas |
| 5 June | 13 miles | Peter Douben |
| 12 June | 12 miles | Martin Hooper |
| 19 June | 12 miles | Ernie Stoddart |
| 26 June | 13 miles | Matt Haas |