Nov–Dec Coaching & Long Run 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 long run plan
Starting from Seymour Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Seymour Centre facilities.

View the long run plan.

Coaching plan

DateSessionCoachDescription
Tues 05 NovemberPacing IntervalsShaunWarm up including strides
1 x 1600m @ 5km pace (2min rest)
4 x 200m @ 1500m pace (rest; 30sec between, 2min at end)
Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1500m pace (same rest)
Warm down
Wed 06 NovemberSpeed Intervals
Focus on technique
John KWarm up
5mins running on undulating hills (steady long run pace)
Then, run following X secs pyrimad twice; effort uphil, active recovery downhill
3 x (30/60/90/60/30, active recovery = half run time); 180secs rest between pyramids
Warm down
Thurs 7th NovemberDecreasing Intervals
Concentrate on pacing
AlexWarm 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
Tues 12 NovemberBuilding Intervals (week 1)
Concentrate on consistent pace
MattWarm 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 13 NovemberPyramid Hills
Concentrate on uphill and downhill technique
AdrianLong 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 19 NovemberBuilding Intervals (week 2)
Concentrate on consistent pace
StevenWarm 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 20 NovemberTempo IntervalsRobWarm up inluding strides
8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest
Warm down
Thurs 21 NovemberPacing Intervals
Concentrate on consistent pace
LeonWarm up
2 x 5mins @ 10k pace
2 x 800m @ 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 26 NovemberBuilding Intervals (week 3)
Concentrate on consistent pace
MattWarm 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 27 NovemberHill Repeats
Concentrate on uphill and downhill technique
KirstyLong 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 03 DecemberSpeed IntervalsShaunWarm 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)
Wed 04 DecemberPyramid Pace
Concentrate on pacing
ShaneWarm 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
Thurs 05 DecemberSteady Intervals
Concentrate on consistent pace
LeonWarm up & strides
5mins @ 10k pace (180 secs) rest
6-7 x 800m @ between 5k pace (90 secs rest; 2min at end)
4 x 200m @ mile pace (45 secs rest)
Warm down
Tues 10 DecemberPyramid IntervalsStevenWarm up including strides
Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/800m/1,200m/800m/400m
Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids
Warm down
Wed 11 DecemberHills Intervals
Concentrate on hill technique
ShaneWarm 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 17 DecemberPacing IntervalsAdrianWarm up including strides
1 x 1600m @ 5km pace (2min rest)
4 x 200m @ 1500m pace (rest; 30sec between, 2min at end)
Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1500m pace (same rest)
Warm down
Wed 18 DecemberSpeed Intervals
Focus on technique
KirstyWarm 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
Thurs 19 DecemberDecreasing Intervals
Concentrate on pacing
RobWarm 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

Long run plan

DateDistance and start timeLeaderPacer
Sat 30 Nov10 miles/16km
start: 09:15
Peter DoubenColin Munro
Sat 7th Dec12 miles/19km
start 09:00
Matt HaasPeter Douben
Sat 14th Dec13 miles/12km
start 08:45
Colin MunroMatt Haas
Sat 4th Jan12 miles/19km
start 09:00
Christos Bitzis-PolitisMatt Haas
Sat 11th Jan13 miles/21km
start 08:45
Fraser WalkerDominic Addison
Sat 18th Jan14 miles/22.5km
start: 08:40
Matt HaasFraser Walker
Sat 25th Jan15 miles/24km
start: 08:30
Michael Bukur
Colin Munro
Sat 1st Feb14 miles/22.5km
start 08:40
Dominic AddisonChristos Bitzis-Politis
Sat 8th Feb18 miles/29km
start 08:00
Martin HooperPeter Douben
Sat 15th Feb20 miles/32km
start 07:40
Fraser WalkerMartin Hooper
Sat 22nd Feb14 miles/22.5km
start 08:40
Dominic AddisonMichael Bukur
Sat 29th Feb14 miles/22.5km
start 08:40
Christos Bitzis-PolitisMatt Haas
Sat 7th March15 miles/24km
start 08:30
Matt HaasMichael Bukur
Sat 14th March18 miles/29km
start 08:00
Colin MunroDominic Addison
Sat 21st March20 miles/32km
start 07:40
Peter DoubenMartin Hooper
Sat 28th March22 miles/35km
start 07:15
Matt HaasChristos Bitzis-Politis
Sat 4th April18 miles/29km
start 08:00
Michael BukurFraser Walker
Sat 11th April14 miles/22.5km
start 08:40
Martin HooperMatt Haas