July – August 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.

 

 

DateInterval TypeCoachDescription
Tues 2nd JulySteady Intervals concentrating on consistent pacing. Mile End track.MattWarm Up & Strides - 10 mins @ 10k pace (120s rest) 3 sets of 5x75 sec efforts slightly faster than 5k pace (75 sec rest in between) - 120 rest in between sets - cool down
Wed 3rd JulyPyramid Hills - concentrating on uphill AND downhill technique. Kentish TownRobWarm Up - 10 minutes running on undulating hills (steady long run pace) - 2x pyramid of 1-2-3-2-1 minute efforts 180 seconds rest in between pyramids - cool down
Thurs 5th July1 Mile relay prep 1: concentrate on consistent pacing. Battersea trackLeonWarm up - 2 x 5mins @ 10k pace - 200m, 400m, 600m, 400m 200m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end- Complete pyramid three times in total - Warm down (at least 3 easy laps)
Tues 9th July1 Mile relay prep 2: concentrate on consistent pacing. Mile End trackRobWarm 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 10th JulyFartlek Intervals concentrate on pacing. Kentish Town John KLong warm up including strides - find 600m loop in Regent’s Park/primrose hill 4x8 min efforts every min of effort switching between 10k/5k/1 mile pace (120 sec rest in between intervals) - cool down
Tues 16th July1 Mile relay prep 3 : concentrate on consistent pacing. Mile End trackAdrianWarm up- 2 x 5mins @ 10k pace- 200m, 400m, 600m, 400m 200m @ 1-mile pace; 45sec rest between intervals, 90sec rest at end - Complete pyramid three times in total- Warm down (at least 3 easy laps)
Wed 17th JulyHill intervals: concentrating on noth uphill and downhill technique. Kentish Town. KirstyWarm Up and hills technique drills - 6x5min running on undulating hills at 10km pace - 3x spring effortts Up primrose hill for 40 secs - cool down
Thurs 18th July1 Mile relay prep 4: concentrate on consistent pacing. Battersea track. JoelWarm up - 2 x 5mins @ 10k pace - 2 x 800m @ 1-mile pace; 45sec rest between intervals, 120sec rest at end - Repeat intervals twice more (3 times in total) - 3-4 x 200m sprints to finish - Warm down (at least 3 easy laps)
Mon 22nd JulyMile Relay: Battersea ParkN/A
Tues 23rd JulyPride Run Prep 1: intervals concentrate on consistent pacing. Mile End trackAdrianWarm up
1,600m @ 10k pace; followed by strides
8-10 x 600m between 5k and 10k pace;
200m active recovery between intervals back to start (approx. 75sec)
Warm down
Wed 24th JulyHill Relay: short sharp hill intervals working as a team whilst one person is working the other is resting - teams of 3. Kentish Town AlexWarm up - 15 minutes running on undulating hills at half marathon pace - split into groups of three trying to keep groups similar pace person A,B,C - to start relay A, C at bottom of hill and B at top - A tags B and rests at top - B then tags C at bottom - C then tags A at top and relay continues for 10 mins- long rest period so maximum effort whilst running - cool down
Tues 30th JulyPride Run Prep 2: yassos 800m key session - intervals concentrate on consistent pacing. Mile End track MattWarm Up & strides - 7-10x800m intervals at just sub 10km pace - Cool down and stretching
Wed 31st JulyPyramid pace session: flat section of primrose hill - consistent pacing. Kentish Town 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 @ 3k 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 1st AugustPride Run Prep 3: intervals concentrate on consistent pacing. Battersea track LeonWarm Up & strides - 2x5 min @10km pace (rest 90 secs in between / 120 secs after) - 5-6 1200m @5/10km pace (90 secs rest) - 1x400m at 1 mile pace - Cool down
Tues 6th AugustPride Run Prep 4: intervals concentrate on consistent pacing. Mile End track Shaun Warm up and Strides, 16,000 m @ 10k pace - 180secs rest - 7-8x 800 @ between 5&10km pace 120 sec rest in between - optional 3x200m @mile pace - practicing sprint finish on fatigued legs - cool down
Wed 7th AugustHill repeats - concentrating on uphill technique. Kentish Town John KWarm Up - 5 mins running on undulating hills (LSR pace) - 6-7 x60sec effort up primrose hill - 180 sec rest - 6-7x60 sec effort up primrose hill - cool down
Sat 10th AugustPride Run 10km: Victoria ParkN/A
Tues 13th AugustHyde park 10km prep 1- longer interval session. Mile End track RobWarm Up & Strides - 5-6x 1km efforts at 10km pace - 1x400m at mile pace - cool down
Wed 14th AugustSteady intervals looping around primrose hill flat section or cinder track - concentrate on consistency. Kentish TownKirstyWarm up & strides - 6 x 3 mins @ 5k pace (90 secs rest) - 6 x 100m at mile pace (45 secs rest) - Warm down
Thurs 15th AugustHyde park 10k prep 2 -interval session consistency key. Battersea track AlexWarm Up & strides - 2x5 min @10km pace (rest 90 secs in between / 120 secs after) - 5-6 1200m @5/10km pace (90 secs rest) - 1x400m at 1 mile pace - Cool down
Tues 20th AugustHyde park 10k prep 3 - Yasso 800m. Mile End track MattWarm Up & strides - 7-10x800m intervals at just sub 10km pace - Cool down and stretching
Wed 21st August Pyramid Hills - concentrating on Up and down hill technique. Kentish TownShaunWarm up
10mins running on undulating hills (steady long run pace)
Then, run following X mins pyrimad twice; effort uphil, active recovery downhill
2 x (1/2/3/2/1, active recovery = half run time); 180secs rest between pyramids
Warm down
Tues 27th AugustHyde Park 10k prep 4 - intervals concentrating on consistent pacing. Mile End track Joel Warm up and Strides, 16,000 m @ 10k pace - 180secs rest - 7-8x 800 @ between 5&10km pace 120 sec rest in between - optional 3x200m @mile pace - practicing sprint finish on fatigued legs - cool down
Wed 28th AugustFartlek Intervals concentrate on pacing. Kentish Town ShaneLong warm up including strides - find 600m loop in Regent’s Park/primrose hill 4x8 min efforts every min of effort switching between 10k/5k/1 mile pace (120 sec rest in between intervals) - cool down
Thurs 29th AugustHyde Park prep 4 - short sharp session tonight fine tuning for the championship race on Sunday - no more than 5k of effort. Battersea track AlexWarm up and Strides - 10-12x400m @ sub 10km pace 75 sec recovery between efforts - Cool down