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
| Date | Session | Coach | Description |
|---|---|---|---|
| Tuesday 2nd Aug | 10k event 21st Aug focus week 5 Increased distance pyramids Focus on endurance/pacing | Shane | Warm 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 Aug | Pyramid 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 Aug | 10k 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 Aug | Focus 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 Aug | 10k 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 Aug | Focus for Isle of Wight Fartlek Hill Intervals Concentrate on pacing | Andrew D | 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 23rd Aug | Post 10k race recovery Tempo Intervals Concentrate on pace/recovery | Shaun | Warm up & strides 8 x 800s at 10k pace - 90sec recovery Cool Down |
| Wednesday 24th Aug | Fartlek 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 Aug | Tempo Intervals Concentrate on pacing | Shuan | Warm 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 Aug | Isle 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
| Date | Distance | Leader/Pacer |
|---|---|---|
| 9 July | 10 miles/16km | Ashley H |
| 16 July | 11 miles/17.6km | Matt S-H |
| 23 July | 10 miles/16km | Robert D/Kenny |
| 30 July | 11 miles/17.6 | Dom A |
| 6 Aug | 12 miles/19.2km | Matt/Peter |
| 13 Aug | 13.1 miles/21km | Robert D |
| 20 Aug | 12 miles/19.2km | Matt S-H |
| 27 Aug | 10 miles/16km | Matt S-H |