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
| Date | Session | Coach | Description |
|---|---|---|---|
| Tues 07 January | Pyramids - varied pacing Concentrate on varying pace and perceived exertion | Manue | Long warm up (at least 3 laps) 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) |
| Wed 08 January | Building Intervals Concentrate on finishing strong | John | Long warm up including strides Find approx. 400m flat loop in park 12 x 2mins starting @ perceived exertion (5/10) increasing effort every 3 intervals (i.e. last 3 @ 8/10 effort) (60 secs rest between intervals) Aim to run same distance for 3 intervals, running further as effort increases Warm down |
| Tues 14 January | Pyramids - 1-mile pace Concentrate on consistent pace and technique | Steven | Warm up 5mins @ 10k pace; then 120secs rest 200m, 300m, 600m, 300m 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 15 January | Pyramid Hills Concentrate on uphill and downhill technique | Matt | Warm up 10mins running on undulating hills (steady long run pace) Then, run following X mins pyrimad twice; effort uphill, active recovery downhill 2 x (1/2/3/2/1, active recovery = half run time); 180secs rest between pyramids Warm down |
| Thurs 16 January | Simple Pacing Intervals Concentrate on pacing | Leon | Warm up including strides 1,600m @ 10k pace; then 120secs rest 10-12 x 90secs @ faster than 5k pace; rest 75secs between intervals Warm down |
| Tues 21 January | Steady Intervals Concentrate on consistent pace | Shaun | Long warm up (at least 4-5 laps) & then strides 3 sets of (3 x 600m @ 1-mile pace; 75 secs rest between intervals, jog back to start); 150 secs rest between sets Warm down (at least 3-4 laps) |
| Wed 22 January | Fartlek Intervals Concentrate on pacing | Shane | Long warm up including strides Find approx. 600m loop on Primrose Hill 4 x 8mins at varying pace; 120secs rest between intervals. Base pace = 10k, but at coaches direction, randomly include 3 x 45secs @ 5k and 3 x 15 secs @ mile pace Warm down |
| Tues 28 January | Steady Intervals Concentrate on pacing | Rob | Warm up & strides 6 x 1,000m as (200m jog recovery ~90 secs); Reps 1,3,5 @ 5-mile pace and reps 2,4,6 @ 5k pace 180 secs rest and then; Warm down |
| Wed 29 January | Hills Intervals Concentrate on hill technique | Kirsty | Warm 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) |
| Thurs 30 January | Building Intervals Concentrate on consistent pace | Joel | Warm up & strides 5mins @ 10k pace; 120 secs rest 7 x 800m @ faster than 5k pace (90 secs rest; 2min at end) Optional - 3 x 100m @ mile pace (45 secs rest) Warm down |
| Tues 04 February | Tempo Intervals Concentrate on different paces | Steven | Warm up including strides 2 x 600m @ 5k pace, then 3 x 200m @ 1-mile pace, then 2 x 600m @ 5k pace Repeat set twice - rest; 60secs between intervals, 120secs between sets Warm down |
| Wed 05 February | Building Intervals Concentrate on consistent pace | Adrian | Warm up & strides 6-7 x 1,000m @ between 5k & 10k pace (90 secs rest; 2min at end) Optional - 3 x 100m @ mile pace (45 secs rest) Warm down |
| Tues 11 February | Tempo Intervals Concentrate on varying pace | Matt | Warm up including strides 5mins @ 10k pace, the 4 x 90secs @ faster than 5k pace Repeat set 3 times - rest; 90secs after 10k, 45secs after 5k, 120secs between sets Warm down |
| Wed 12 February | Steady Hills Concentrate on consistent pace and hill running technique | Rob | Warm up and hill technique drills 5-6 x 5mins continuous running on undulating hills @ slightly quicker than 10k pace (90secs rest between), then; 4 x 100m on flat area @ 1-mile pace (45 secs rest) Warm down |
| Thurs 13 February | Steady Intervals Concentrate on consistent pace | Leon | Warm up & strides 5mins @ 10k pace; 120 secs rest) 3 sets of (5 x 75secs @ 1-mile pace; 75 secs rest between intervals, jog back to start); 150 secs rest between sets Warm down (at least 3-4 laps) |
| Tues 18 February | Tempo Intervals Concentrate on different paces | Shaun | Warm up including strides 2 x 600m @ 5k pace, then 3 x 200m @ 1-mile pace, then 2 x 600m @ 5k pace Repeat set twice - rest; 60secs between intervals, 120secs between sets Warm down |
| Wed 19 February | Steady Intervals Speed Work Concentrate on consistent pace | Kirsty | Warm up 6mins running on undulating loop (steady long run pace) Then use flat area in Regent's park and run; 12 x 90 secs @ faster than 5k pace (45 secs rest between intervals) Warm down |
| Tues 25 February | Pyramids speed work Concentrate on consistent pace and technique | John | Warm up 6mins @ 10k pace 4 x 400m @ faster than 5K pace; 45sec rest between intervals, 90sec rest at end 3 x 600m @ faster than 5K pace; 75sec rest between intervals, 90sec rest at end 2 x 800m @ faster than 5K pace; 90sec rest between intervals, 90sec rest at end Warm down (at least 3 easy laps) |
| Wed 26 February | Fartlek Intervals Concentrate on pacing | Manue | 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 |
| Thurs 27 February | Building Intervals Concentrate on consistent pace | Adrian | Warm up & strides 6 x 1,000m @ between 5k & 10k pace (90 secs rest; 2min at end) Optional - 3 x 100m @ mile pace (45 secs rest) Warm down |
Long run plan
| Date | Distance and start time | Leader | Pacer |
|---|---|---|---|
| Sat 30 Nov | 10 miles/16km start: 09:15 | Peter Douben | Colin Munro |
| Sat 7th Dec | 12 miles/19km start 09:00 | Matt Haas | Peter Douben |
| Sat 14th Dec | 13 miles/12km start 08:45 | Colin Munro | Matt Haas |
| Sat 4th Jan | 12 miles/19km start 09:00 | Christos Bitzis-Politis | Matt Haas |
| Sat 11th Jan | 13 miles/21km start 08:45 | Fraser Walker | Dominic Addison |
| Sat 18th Jan | 14 miles/22.5km start: 08:40 | Matt Haas | Fraser Walker |
| Sat 25th Jan | 15 miles/24km start: 08:30 | Michael Bukur | Colin Munro |
| Sat 1st Feb | 14 miles/22.5km start 08:40 | Dominic Addison | Christos Bitzis-Politis |
| Sat 8th Feb | 18 miles/29km start 08:00 | Martin Hooper | Peter Douben |
| Sat 15th Feb | 20 miles/32km start 07:40 | Fraser Walker | Martin Hooper |
| Sat 22nd Feb | 14 miles/22.5km start 08:40 | Dominic Addison | Michael Bukur |
| Sat 29th Feb | 14 miles/22.5km start 08:40 | Christos Bitzis-Politis | Matt Haas |
| Sat 7th March | 15 miles/24km start 08:30 | Matt Haas | Michael Bukur |
| Sat 14th March | 18 miles/29km start 08:00 | Colin Munro | Dominic Addison |
| Sat 21st March | 20 miles/32km start 07:40 | Peter Douben | Martin Hooper |
| Sat 28th March | 22 miles/35km start 07:15 | Matt Haas | Christos Bitzis-Politis |
| Sat 4th April | 18 miles/29km start 08:00 | Michael Bukur | Fraser Walker |
| Sat 11th April | 14 miles/22.5km start 08:40 | Martin Hooper | Matt Haas |