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
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 |
|---|---|---|---|
| Wednesday 1st | Hills Intervals Concentrate on hill technique | Shane | Warm up (use back side of Primrose hill near the edge of the park) 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 2nd | Decreasing Intervals Concentrate on pacing | TBA | 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 |
| Tuesday 7th | Speed Intervals | TBA | 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 8th | Speed Intervals Focus on technique | 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 |
|
| Tuesday 14th | Tempo Intervals | Leon | Warm up inluding strides 8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker (use cones or other items to mark runner's finish location); 90sec rest Warm down |
| Wednesday 15th | Hill Repeats Concentrate on uphill and downhill technique | Kirsty | 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 |
| Thursday 16th | Pacing Intervals | Adrian | 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 |
| Tuesday 21st | Building Intervals Concentrate on consistent pace | Joel N. | Warm up & strides 5mins @ 10k pace (180 secs) rest 6 x 800m @ faster than 5k pace (90 secs rest; 2min at end) 2 x 200m @ mile pace (45 secs rest) Warm down |
| Wednesday 22nd | Fartlek Intervals Concentrate on pacing | Matt | 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 28th | 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 - rest; 60secs between intervals, 120secs between sets Warm down |
| Wednesday 29th | Hill Speed intervals | Kirsty | Find a loop on Primrose Hill Warm up including Technique drills 2 sets of continuous running 6 x (60 secs slow / 30 secs fast) - 9 minutes 1 set of continuous running 8 x (40 secs slow/ 20 secs fast) - 8 minutes 120 secs rest between sets Warm down |
| Thursday 30th | Pyramids - varied pacing Concentrate on varying pace and perceived exertion | Adrian | Long warm up 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) |
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 |