Sep – Oct Coaching 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 coaching schedule
Starting from Seymour Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Seymour Centre facilities.

 

 

DateSessionCoachDescription
Tues 10 SepSteady Pacing Intervals
Mile End Track
MattWarm up including strides
1,200m @ 10k pace;
8 x 600m between 5k and 10k pace; 200m active recovery between intervals back to start (approx. 60sec)
Warm down
Wed 11 SepHill Repeats
Concentrate on uphill and downhill technique
Kentish Town
AdrianWarm up; including 5min steady run
Medium hill (rear of Primrose); 6 x 30sec up hill; recovery back down (45sec)
Steep hill (top of Primrose); 3 x 30sec up hill; recovery back down (60sec)
2min between each set; repeat twice
Warm down
Thurs 12 SepPacing Intervals
Battersea Park
LeonWarm up including strides
5mins @ 10k pace; rest approx. 120sec
7 x 120sec @ 5k pace and then 40sec @ 1-mile pace; rest approx. 90sec
Warm down
Tues 17 SepIncreasing Steady Intervals
Mile End
JoelWarm up including strides
5mins @ 10k pace;
7-8 x 700m between 5k and 10k pace; 100m active recovery between intervals back to start (approx. 90sec)
Warm down
Wed 18 SepPacing Pyramids
Kentish Town
KirstyLong warm up including strides
Pyramids around Primrose Hill; 1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min
Rest = half of running time
Pace; no slower than 5k pace – aim for slightly quicker depending on training load
Warm down
Tues 24 SepIncreasing Steady Intervals
Mile End Track
ManueWarm up including stirdes
1,200m @ starting at 10k pace; building pace each lap
6-7 x 800m at 5k pace; rest approx. 90sec
Warm down
Wed 25 SepTempo Intervals
Kentish Town
JohnWarm up inluding strides
8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest
Warm down
Thurs 26 SepCross-country Preparation 1
Battersea Park
LeonWarm up including strides
8 x 800m lap 1 at 10k pace, lap 2 slightly faster; 200m active recovery (approx. 90sec)
Warm down
Tues 01 OctCross-country Preparation 2
Mile End Track
RobWarm up including strides
6 x 1,000m @:
Intervals 1,3,5 @ 5 mile pace / Intervals 2,4,6 @ 5k pace; 200m active recovery between intervals (approx. 90s sec)
Warm down
Wed 02 OctPacing Intervals
Kentish Town
AdrianWarm up including strides
6mins @ 10k pace on undulating loop around Primrose Hill; 120sec rest
8 x 2.5min @ between 5km and 10km pace on flat loop (90 sec rest)
Warm down
Tues 08 OctCross-country Preparation 3
Mile End Track
MattWarm up including strides
1,200m @ 10k pace;
10 x 2min @ slightly faster than 5km pace (75 sec rest)
Warm down
Wed 09 OctPyramid Hills
Concentrate on uphill and downhill technique
Kentish Town
JoelWarm up including strides
Pyramids up and down rear of Primrose Hill - whistle stop/start; 60s / 90s / 120s / 180s / 120s / 90s / 60s
Walking rest = half of running time and 120 sec between pyramids)
All intervals @ 5k pace; repeat pyramid twice
Warm down
Thurs 10 OctCross-country Preparation 4
Battersea Park
AlexWarm up including strides
6 x 1,000m @:
Intervals 1,3,5 @ 5 mile pace / Intervals 2,4,6 @ 5k pace; 200m active recovery between intervals (approx. 90s sec)
Warm down
Tues 15 OctPyramid Intervals
Mile End Track
ShaunLong warm up including strides
Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/600m/800m/600m/400m
Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids
Warm down
Wed 16 OctTempo Intervals
Kentish Town
ManueWarm up including strides
4 x 4min @ 5-mile pace (90 sec rest between intervals), then 3 x 2min @ 5km pace (75 sec rest between intervals), then 4 x 1min @ faster thank 5km pace (60 sec rest between intervals)
Warm down
Tues 22 OctPyramid Intervals
Mile End Track
ShaunLong warm up including strides
Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/600m/800m/600m/400m
Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids
Warm down
Wed 23 OctPacing Intervals
Kentish Town
JohnWarm up including strides
6mins @ 10k pace on undulating loop around Primrose Hill; 120sec rest
8 x 2.5min @ between 5km and 10km pace on flat loop (90 sec rest)
Warm down
Thurs 24 OctSteady Pacing
Battersea Park
AlexWarm up including strides
5min @ 10k pace (120sec rest);
8 x 600m between 5k and 10k pace; 200m active recovery between intervals back to start (approx. 90sec)
Warm down
Tues 29 OctIncreasing Steady Intervals
Mile End Track
RobWarm up including strides
5mins @ 10k pace;
7-8 x 700m between 5k and 10k pace; 100m active recovery between intervals back to start (approx. 90sec)
Warm down
Wed 30 OctPacing Pyramids
Kentish Town
KirstyLong warm up including strides
Pyramids around Primrose Hill; 1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min
Rest = half of running time
Pace; no slower than 5k pace – aim for slightly quicker depending on training load
Warm down