January 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
Wednesday 5thFartlek Intervals
Concentrate on pacing
KirstyUse flat, lit paths on the flat bit below Primrose hill
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
Tuesday 11thBuilding 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)
4 x 200m @ mile pace (45 secs rest)
Warm down
Wednesday 12thFartlek Intervals
Concentrate on pacing
Andy DUse triangle below 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 18thSteady Intervals
Concentrate on consistent pace
ShaunWarm 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
Wednesday 19thPyramid Pace
Concentrate on pacing
AdrianWarm 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
Thursday 20thSpeed IntervalsManueWarm 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)
Tuesday 25thBuilding Intervals
Concentrate on consistent pace
ShaunWarm 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
Wednesday 26thHill Repeats
Concentrate on uphill and downhill technique
Andy D.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

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