November Coaching & long-run plan

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

Saturday long run
Hyde Park
normally 9.00am (check Long Run Plan below for variations)

View the long run plan.

Coaching plan

DateSessionCoachDescription
Tuesday 2ndBuilding Intervals
Concentrate on consistent pace
MattWarm up & strides
5mins @ 10k pace (180 secs) rest
4 x 1,200m @ 5k pace (90 secs rest; 2min at end)
2 x 200m @ mile pace (45 secs rest)
Warm down
Wednesay 3rdFartlek Intervals
Concentrate on pacing
ShaneUse flat-ish triangle by Primrose hill
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 9thPyramid intervalsShaunWarm up
5 mins @ 10k pace; then 120 secs rest
200m, 400m, 600m, 400m, 200m @ 1-mile pace; 60 secs rest between intervals, 90 secs rest at end
Complete pyramid three times in total
Cool down and stretch
Wednesday 10thHills Intervals
Concentrate on hill technique
Andrew D.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)
Thursday 11thFartlek Intervals
Concentrate on pacing
LeonWarm 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 16thSpeed IntervalsJoel NWarm 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 17thPyramid Pace
Concentrate on pacing
KirstyUse track in Regent's Park
Warm up
1 x 5min @ slightly faster than 10k pace; rest = half run time
2 x 3min @ 5k pace; rest = half run time
4 x 1min @ 1-mile pace; rest = half run time
2 x 3min @ 5k pace; rest = half run time
1 x 5min @ slightly faster than 10k pace; rest = half run time
Warm down
Tuesday 23rdSteady Intervals
Concentrate on consistent pace
MattWarm up & strides
5mins @ 10k pace (180 secs) rest
6 x 800m @ between 5k pace (90 secs rest; 2min at end)
4 x 200m @ mile pace (45 secs rest)
Warm down
Wednesday 24thSpeed Intervals
Focus on technique
AdrianWarm up
5mins running on undulating hills (steady long run pace)
Then, run following X secs pyrimad twice; effort uphill, active recovery downhill
3 x (30/60/90/60/30, active recovery = half run time); 180secs rest between pyramids
Warm down
Thursday 25thSteady Intervals
Concentrate on consistent pace
LeonWarm up
6mins @ 10k pace; 120 secs rest
8 x 600m @ slightly faster than 5k pace; 200m active recovery between sets
Warm down
Tuesday 30thTempo Intervals
Concentrate on varying pace
ShaunWarm up including strides
2 x 800m @ 5k pace, then 2 x 200m @ 1-mile pace, then 2 x 800m @ 5k pace
Repeat set twice - rest; 60secs between intervals, 120secs between sets
Warm down

Long run plan

DateDistance
6 Nov11 miles
13 Nov12 miles
20 Nov11 miles
27 Nov10 miles
4 Dec11 miles
11 Dec10 miles
18 Dec10 miles