Jan – Feb Coaching Plan

DateSessionDescription 
Tues 15 JanSimple Pacing Intervals
Concentrate on pacing
Coach: Steve
Warm up including strides
1,600m @ 10k pace; then 120secs rest
10-12 x 90secs @ faster than 5k pace; rest 75secs between intervals
Warm down
Mile End Track
Wed 16 JanPyramid Hills
Concentrate on uphill and downhill technique
Coach: John
Warm 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
Kentish Town Sports Centre
Sat 19 JanLong run, 12 miles
Leader: Steve
Depart 9:20
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 22 JanSteady Intervals
Concentrate on consistent pace
Coach: Shaun
Long 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)
Mile End Track
Wed 23 JanFartlek Intervals
Concentrate on pacing
Coach: Shane
Long warm up including strides
Find approx. 600m loop in Regents Park
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
Kentish Town Sports Centre
Thurs 24 JanSteady Intervals
Concentrate on pacing
Coach: Adrian
Warm 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
Battersea Park Track
Sat 26 JanLong run, 14 miles
Depart 9:10
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 29 JanBuilding Intervals
Concentrate on consistent pace
Coach: Joel
Warm 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
Mile End Track
Wed 30 JanHills Intervals
Concentrate on hill technique
Coach: Richard
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)
Kentish Town Sports Centre
Sat 02 FebLong run, 15 miles
Depart 8:55
Leader: Matt
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 05 FebBuilding Intervals
Concentrate on consistent pace
Coach: Steve
Warm 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
Mile End Track
Wed 06 FebPyramid Intervals
Concentrate on consistent pace
Coach: Kirsty
Warm up
5mins @ 10k pace around Primrose Hill
90sec / 150sec / 210sec / 150sec / 90sec @ between 5k & 10k pace on flat loop; rest time = half run time
Repeat intervals twice in total; 2min rest between sets
Warm down
Kentish Town Sports Centre
Sat 09 FebLong run, 13 miles
Depart 9:10
Leader: Adrian
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 12 FebTempo Intervals
Concentrate on varying pace
Coach: Alex
Warm 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
Mile End Track
Wed 13 FebSteady Hills
Concentrate on consistent pace and hill running technique
Coach: Matt
Warm 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
Kentish Town Sports Centre
Thurs 14 FebSteady Intervals
Concentrate on consistent pace
Coach: Leon
Warm 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)
Battersea Park Track
Sat 16 FebLong run, 15 miles
Depart 8:55
Leader: Adrian
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 19 FebTempo Intervals
Concentrate on different paces
Coach: Shaun
Warm 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
Mile End Track
Wed 20 FebSteady Intervals Speed Work
Concentrate on consistent pace
Coach: Shane
Warm 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
Kentish Town Sports Centre
Thurs 21 FebBuilding Intervals
Concentrate on consistent pace
Coach: Alex
Long warm up (at least 4-5 laps) & strides
7 x 800m @ faster than 5k pace (90 secs rest; 2min at end) 
Optional - 3 x 100m @ mile pace (45 secs rest) 
Warm down
Battersea Park Track
Sat 23 FebLong run, 17 miles
Depart 8:45
Leader: Matt
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre
Tues 26 FebPyramids speed work
Concentrate on consistent pace and technique
Coach: Joel
Warm 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)
Mile End Track
Wed 27 FebFartlek Intervals
Concentrate on pacing
Coach: John
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
Kentish Town Sports Centre
Thurs 28 FebBuilding Intervals
Concentrate on consistent pace
Coach: Rob
Warm 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
Battersea Park Track
Sat 02 MarchLong run, 14 miles
Depart 8:55
Leader: Adrian
Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure.Porchester Centre