March–April 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 03 MarchPyramids speed work
Concentrate on consistent pace and technique
ShaunWarm 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)
Wed 04 MarchFartlek Intervals
Concentrate on pacing
KirstyWarm 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
Tues 10 MarchSteady Intervals
Concentrate on consistent pace
ShaunWarm 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
Wed 11 MarchHills Intervals
Concentrate on hill technique
AdrianLong 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
Thurs 12 MarchTempo Intervals
Concentrate on varying pace
LeonWarm 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
Tues 17 MarchTempo Intervals
Concentrate on varying pace
MattWarm up & strides
7 x 1,000m as (200m jog recovery ~90 secs);
Reps 1,3,5,7 @ 5k pace and reps 2,4,6 @ 3k pace
180 secs rest and then;
3 x 100m @ mile pace (45 secs rest)
Warm down
Wed 18 MarchNo Session AGMNo Session AGMNo Session AGM
Tues 24 MarchSteady Intervals
Concentrate on consistent pace
RobWarm up
6mins @ 10k pace; 120 secs rest
6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets
Warm down
Wed 25 MarchSteady Intervals
Concentrate on consistent pace
ShaneWarm 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
Thurs 26 MarchSteady Intervals
Concentrate on consistent pace
LeonWarm 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
Tues 31 MarchTempo Intervals
Concentrate on varying pace
RobWarm 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 01 AprilPyramid Hills
Concentrate on uphill and downhill technique
MattWarm 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
Tues 07 AprilSteady Intervals
Concentrate on consistent pace
RobWarm 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
Wed 08 AprilSteady Intervals
Concentrate on consistent pace
ShaneWarm 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
Thurs 09 AprilSteady Intervals
Concentrate on consistent pace
John KWarm up
6mins @ 10k pace; 120 secs rest
6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets
Warm down
Tues 14 AprilTempo Intervals
Concentrate on varying pace
MattWarm 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)
Wed 15 AprilPyramid Pace
Concentrate on pacing
AdrianWarm 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
Tues 21 AprilSteady Intervals
Concentrate on consistent pace
TBCWarm 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
Wed 22 AprilHill Repeats
Concentrate on uphill and downhill technique
KirstyLong 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
Thurs 23 AprilPyramids speed work
Concentrate on consistent pace and technique
JoelWarm 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)
Tues 28 AprilPyramids speed work
Concentrate on consistent pace and technique
John KWarm 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)
Wed 29 AprilFartlek Intervals
Concentrate on pacing
JoelWarm 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

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