September 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
Book via the Spond app

Saturday long run
Hyde Park
9.00am
Book via the Spond app

See our details of how to use Spond.

View the long run plan.

Coaching plan

DateSessionCoachDescription
Wednesday 1stHills Intervals
Concentrate on hill technique
ShaneWarm up (use back side of Primrose hill near the edge of the park)
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 2ndDecreasing Intervals
Concentrate on pacing
TBAWarm 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
Tuesday 7thSpeed IntervalsTBAWarm 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 8thSpeed Intervals
Focus on technique
Use track in Regent's park: 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 14thTempo IntervalsLeonWarm up inluding strides
8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker (use cones or other items to mark runner's finish location);
90sec rest
Warm down
Wednesday 15thHill 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
Thursday 16thPacing IntervalsAdrianWarm up including strides
1 x 1600m @ 5km pace (2min rest)
4 x 200m @ 1 mile pace (rest; 30sec between, 2min at end)
Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1 mile pace (same rest)
Warm down
Tuesday 21stBuilding Intervals
Concentrate on consistent pace
Joel N.Warm up & strides
5mins @ 10k pace (180 secs) rest
6 x 800m @ faster than 5k pace (90 secs rest; 2min at end)
2 x 200m @ mile pace (45 secs rest)
Warm down
Wednesday 22ndFartlek Intervals
Concentrate on pacing
MattUse track in Regent's Park
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 28thTempo 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 - rest; 60secs between intervals, 120secs between sets
Warm down
Wednesday 29thHill Speed intervalsKirstyFind a loop on Primrose Hill
Warm up including Technique drills
2 sets of continuous running 6 x (60 secs slow / 30 secs fast) - 9 minutes
1 set of continuous running 8 x (40 secs slow/ 20 secs fast) - 8 minutes
120 secs rest between sets
Warm down
Thursday 30thPyramids - varied pacing
Concentrate on varying pace and perceived exertion
AdrianLong warm up
1 x 800m @ 10K pace; 60sec rest after interval
3 x 600m @ between 5K and 10K pace; 75sec rest after interval
4 x 400m @ 5K pace; 90sec rest after interval
3 x 600m @ between 5K and 10K pace; 75sec rest after interval
1 x 800m @ 10K pace; 60sec rest after interval
Warm down (at least 3 easy laps)

Long run plan

DateDistanceLeader
1 May11 milesMartin Hooper
8 May12 milesNeil M
15 May13 milesPeter Douben
22 May12 milesMatt Haas
29 May14 milesMatt Haas
5 June13 milesPeter Douben
12 June12 milesMartin Hooper
19 June12 milesErnie Stoddart
26 June13 milesMatt Haas