Tuesday night track sessions
7.00pm
Mile End Track, E3 4HL
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
| Date | Session | Coach | Description |
|---|---|---|---|
| Tuesday 3rd May | Tempo Intervals Concentrate on varying pace | Shaun | Warm up & strides 8 x 800m at varying paces (75 sec recovery) Reps 1,3,5,7 @ 5k pace and reps 2,4,6,8 @ 3k pace 3 x 100m @ mile pace (45 secs rest) Warm down |
| Wednesday 4th May | Hills Intervals Concentrate on hill technique | Matt | Long warm up including loop of Primrose Hill Medium hill (rear of Primrose); 4 x 30sec up hill; recovery back down (60sec) Steep hill (top of Primrose); 2 x 20sec up hill; recovery back down (40sec) 2min between each set; repeat three times Warm down |
| Tuesday 10th May | Tempo Intervals Concentrate on varying pace | Matt | Warm up & strides 8 x 800m at varying paces (75 sec recovery) Reps 1,3,5,7 @ 5k pace and reps 2,4,6,8 @ 3k pace 3 x 100m @ mile pace (45 secs rest) Warm down |
| Wednesday 11th May | Hills Intervals Concentrate on hill technique | Shane | Long warm up including loop of Primrose Hill Medium hill (rear of Primrose); 4 x 30sec up hill; recovery back down (60sec) Steep hill (top of Primrose); 2 x 20sec up hill; recovery back down (40sec) 2min between each set; repeat three times Warm down |
| Tuesday 17th May | Short Tempo Intervals Concentrate on consistent pace | Shaun | Warm up & strides 12 x 400m @ varying paces pace; 60 second recovery Odd reps at 5k pace Even reps at mile pace Warm down |
| Wednesday 18th May | Steady Intervals Concentrate on consistent pace | Kirsty | Warm up 10mins running on undulating hills (steady long run pace) 2 mins rest and then on a flat loop run; 10 x 90 secs @ 5k pace (45 secs walking active recovery between intervals) Warm down |
| Tuesday 24th May | Steady Intervals Concentrate on consistent pace | Joel N. | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 2 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down |
| Wednesday 25th May | Fartlek Hill Intervals Concentrate on pacing | Andrew | Warm up & technique drills Use well lit hill for session 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 31st May | Steady Intervals Concentrate on consistent pace | Steven | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 2 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down |
Long run plan
| Date | Distance | Leader/Pacer |
|---|---|---|
| 14 May | 10 miles/16km | Ashley/Matt |
| 21 May | 10 miles/16km | Robert/Matt |
| 28 May | 11 miles/18km | Jack/Peter |
| 4 June | 12 miles/19.5km | Matt |
| 11 June | 13.1 miles/21.1km | Matt/Peter |
| 18 June | 11 miles/17.6km | Peter/Ashley |
| 25 June | 10 miles/16km | Dom/Jack |