June Coaching & long-run plan

Tuesday night track sessions
7.00pm
Mile End Track, E3 4HL
(access currently via the Leisure Centre on Burdett Road)

Book via the Better App – instructions in the Facebook Members’ Group post dated 15 April.

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

DateSessionCoachDescription
Tues 1stPacing IntervalsShaunWarm 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
Wed 2ndTempo IntervalsMattUse track in Regent's Park: Warm up inluding strides
8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest
Warm down
Tues 8thDecreasing Intervals
Concentrate on pacing
MattWarm 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
Wed 9thHill Repeats
Concentrate on uphill and downhill technique
ShaneLong 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
Tues 15thBuilding Intervals (week 1)
Concentrate on consistent pace
RobWarm up & strides
5mins @ 10k pace (180 secs) rest
8 x 800m @ faster than 5k pace (90 secs rest; 2min at end)
3 x 200m @ mile pace (45 secs rest)
Warm down
Wed 16thPacing Intervals
Concentrate on consistent pace
KirstyUse track in Regent's Park: Warm up
2 x 5mins @ 10k pace
2 x 3 mins @ 1-mile pace; 45sec rest between intervals, 120sec rest at end
Repeat intervals again (2 times in total)
Warm down (at least 2 easy laps)
Tues 22ndBuilding Intervals (week 2)
Concentrate on consistent pace
LeonWarm up & strides
6 x 1,000m @ 5k pace (90 secs rest; 2min at end)
4 x 200m @ mile pace (45 secs rest)
Warm down
Wed 23rdHills Intervals
Concentrate on hill technique
AdrianWarm 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)
Tues 29thBuilding Intervals (week 3)
Concentrate on consistent pace
Joel NWarm up & strides
6 x 1,200m @ between 5k pace (90 secs rest; 2min at end)
4 x 200m @ mile pace (45 secs rest)
Warm down
Wed 30thSpeed Intervals
Focus on technique
MattUse 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

Long run plan

DateDistanceLeader
1 May11 milesMartin Hooper
8 May12 milesNeil M
15 May13 milesPeter Douben
22 May12 milesMatt Haas
29 May14 milesMatt Haas
5 June13 milesPeter Douben
12 June12 milesMartin Hooper
19 June12 milesErnie Stoddart
26 June13 milesMatt Haas