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 Porchester Centre
PLEASE NOTE: You must be booked on with a standard Saturday run ticket to use the Porchester Centre facilities. Sign up link is at the beginning of the e-bulletin.
| Date | Session | Description | |
|---|---|---|---|
| Tues 05 March | Speed and strength endurance - Session 1 Coach: Alex | Warm up Modified Cooper test (6 laps as fast as you can) 5 mins rest 2 x 800m with 3 mins rest in between 2 x (400 x 2 with 30 seconds rest between) 3 mins rest between sets Warm down (at least 3 easy laps) | Mile End Track |
| Wed 06 March | Negative Split Speed Intervals Coach: John | Warm up including strides; then find approx. 400m loop inthe park 4 x 400m at 5k pace 4 x 400m at slightly faster than 5k pace; increase effort 10% on previous 4 x 400m at slightly faster pace; increase effort 10% on previous (90secs rest between intervals) Warm down | Kentish Town Sports Centre |
| Sat 09 March | Long run, 16 miles Leader: Steve Depart 8:15 | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 12 March | Speed and strength endurance - Session 2 Coach: Alex | Warm up & strides 1 x 800m with 3 mins rest 2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest 1 x 800m with 3 mins rest 2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest Warm down | Mile End Track |
| Wed 13 March | Hills Intervals Concentrate on hill technique Coach: Shane | Long warm up including loop of Primrose Hill followed by strides Find approx. 150m hill stretch in Primrose Hill 8 x 150m run uphill, active recovery down (allow 120secs) 3mns rest, then repeat 8 x 150m Warm down | Kentish Town Sports Centre |
| Thurs 14 March | Tempo Intervals Concentrate on varying pace Coach: Rob | 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 | Battersea Park Track |
| Sat 16 March | Long run, 18 miles Depart 8:05 | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 19 March | Speed and strength endurance - Session 3 Coach: Alex | Warm up & strides 2 x 800m with 3 mins rest in between 2 x (2 x 400m with 30 seconds rest in between) then 3 mins rest 1 x 800m with 3 mins rest 2 x 400m with 30 seconds rest in between Warm down | Mile End Track |
| Wed 20 March | Pyramid Intervals Concentrate on consistent pace Coach: Richard | Warm up 5mins @ 10k pace around Primrose Hill 90sec / 150sec / 210sec / 150sec / 90sec @ between 5k & 10k pace on flat loop; rest time = half run time Repeat intervals twice in total; 2min rest between sets Warm down | Kentish Town Sports Centre |
| Sat 23 March | Long run, 20 miles Depart 8:55 Leader: Matt | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 26 March | Speed and strength endurance - Session 4 Coach: Rob | Warm up 2 x 800m with 3 mins rest between 2 x 400m (with 30 seconds rest in between) then 3 mins rest 2 x 800m with 3 mins rest between 2 x 400m (with 30 seconds rest in between) then 3 mins rest Warm down | Mile End Track |
| Wed 27 March | Steady Intervals Concentrate on consistent pace Coach: Shaun | Warm up & strides 2 x 3 mins @ 5k pace (90 secs rest) 3 x 200m at mile pace (45 secs rest) Repeat intervals (2 x 3 mins and 2 x 100m) twice more; 3 times in total Warm down | Kentish Town Sports Centre |
| Thurs 28 March | Steady Intervals Concentrate on consistent pace Leader: Adrian | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 3 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down | Battersea Park Track |
| Sat 30 March | Long run, 18 miles Depart 8:05 Coach: Adrian or Matt | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 02 April | Speed and strength endurance - Session 5 Coach: Alex | Warm up including strides Modified Cooper test (repeat of original test – 6 laps as fast as you can) 5 mins rest 3 x 800m with 3 mins rest in between 2 x 400m with 30 seconds rest in between Warm down | Mile End Track |
| Wed 03 April | Pyramid Hills Concentrate on uphill and downhill technique Coach: Richard | Warm up 5mins 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 | Kentish Town Sports Centre |
| Sat 06 April | Long run, 16 miles Depart 8:15 Leader: Adrian or Matt | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 09 April | Steady Intervals Concentrate on consistent pace Coach: Matt | Warm up & strides 3 x 1,000m @ 5k pace; 90 secs rest between intervals 3 x 200m @ 1-mile pace; 45 secs rest between intervals 3 x 1,000m @ 5k pace; 90 secs rest between intervals Warm down | Mile End Track |
| Wed 10 April | Steady Intervals Concentrate on consistent pace Coach: Kirsty or Adrian | Warm up 10mins running on undulating hills (steady long run pace) 2 mins rest and then on a flat loop run; 10 x 90 secs @ 5k pace (45 secs walking active recovery between intervals) Warm down | Kentish Town Sports Centre |
| Thurs 11 April | Steady Intervals Concentrate on consistent pace Coach: Leon | Warm up 6mins @ 10k pace; 120 secs rest 6-7 x 800m @ slightly faster than 5k pace; 200m active recovery between sets Warm down | Battersea Park Track |
| Sat 13 April | Long run, 14 miles Depart 8:25 Leader: Matt or Adrian | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 16 April | Tempo Intervals Concentrate on varying pace Coach: Steve | Warm up 6mins @ 10k pace 4-5 x 90secs @ 1-mile pace (45sec rest) then 180secs @ 10k pace (90sec rest) Warm down (at least 3 easy laps) | Mile End Track |
| Wed 17 April | Pyramid Pace Concentrate on pacing Coach: Shane | Warm 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 | Kentish Town Sports Centre |
| Sat 20 April | Long run, 10 miles Depart 9:00 Leader: Matt or Adrian | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 23 April | Steady Intervals Concentrate on consistent pace Coach: Adrian | Warm up & strides 1,200m @ 10k pace; 120 secs rest 8-9 x 600m @ slightly faster than 5k pace; 200m active recovery between sets Warm down | Mile End Track |
| Wed 24 April | Hill Repeats Concentrate on uphill and downhill technique Coach: Shane | 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 | Kentish Town Sports Centre |
| Thurs 25 April | Pyramids speed work Concentrate on consistent pace and technique Coach: Leon | Warm up 8mins @ 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) | Battersea Park Track |
| Sat 27 April | No long run London Marathon weekend | ||
| Tues 30 April | Pyramids speed work Concentrate on consistent pace and technique Coach: Joel | Warm up 8mins @ 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) | Mile End Track |
| Wed 01 May | Hill Repeats Concentrate on uphill and downhill technique Coach: John | 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 | Kentish Town Sports Centre |