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.
| Date | Session | Description | |
|---|---|---|---|
| Tues 07 May | Decreasing Intervals Concentrating on Pace Coach: Shawn | Warm up & strides 2 x 1,600m @ 10k pace (120 secs rest) 3 x 800m @ 5k pace (90 secs rest) 4 x 400m @ 3k pace (60 secs rest ) 4-6 x 200m @ mile pace (45 secs rest) Warm down | Mile End Track |
| Wed 08 May | Pyramid Hills Concentrate on uphill and downhill technique Coach: Matt | Warm 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 | Kentish Town Sports Centre |
| Thurs 09 May | Stead Intervals Concentrate on consistent pace Coach: Rob | Warm up & strides Technique drills 4 x 1600m @10k pace (400m active recovery; approx. half run time) Those not doing GBR; finish on 4-6 x 200m @ mile pace (45 secs rest) Warm down | Battersea Park Track |
| Tues 14 May | Steady Intervals Easy week for Greenbelt: focus on technique Coach: Adrian | Warm up & strides Technique drills 5 x 1,000m @ faster than 5k pace (200m active recovery; approx. half run time) Those not doing GBR; finish on 3-4 x 200m @ mile pace (45 secs rest) Warm down | Mile End Track |
| Wed 15 May | Speed intervals on undulating hills Coach: Shane | 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 | Kentish Town Sports Centre |
| Tues 21 May | Decreasing Intervals Concentrate on Pacing Coach: Steven | Warm up & strides 4 x 800m @ 5k pace (90 secs rest) 6-8 x 400m @ 3k pace (60 secs rest ) Warm down | Mile End Track |
| Wed 22 May | Steady Intervals Concentrate on consistent pace Coach: Shawn | Warm up & strides 6 x 3 mins @ 5k pace (90 secs rest) 6 x 100m at mile pace (45 secs rest) Warm down | Kentish Town Sports Centre |
| Thurs 23 May | Steady Intervals Concentrate on pacing Coach: Leon | Warm up & strides 7 x 800m as (200m jog recovery ~90 secs); Reps 1,3,5,7 @ 5k pace and reps 2,4,6 @ 3k pace 180 secs rest and then; 4 x 200m @ mile pace (45 secs rest) Warm down | Battersea Park Track |
| Tues 28 May | Building Intervals Week 1 Concentrate on consistent pacing Coach: Joel | Warm up & strides 1,600m @ 10k pace (180 secs) rest 8 x 600m @ 5k pace (90 secs rest) 180 secs rest and then; 3 x 200m @ mile pace (45 secs rest) Warm down | Mile End Track |
| Wed 29 May | Hill Repeats Concentrating on Uphill Coach: Kirsty | Warm up 5mins running on undulating hills (steady long run pace); 180 secs rest 4 x 90 secs running up Primrose Hill (90 secs rest between intervals) 180 secs rest, then repeat 5mins steady and 4 x 90 secs intervals (same rest) Warm down | Kentish Town Sports Centre |
| Tues 4 June | Building Intervals Week 2 Concentrate on cosistent pacing Coach: Alex | Warm up & strides 5mins @ 10k pace (180 secs) rest 7 x 800m @ between 5k and 10k pace (90 secs rest) Warm down | Mile End Track |
| Wed 5 June | Hills Intervals Concentrate on hill technique Coach: Matt | 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 6 June | Building Intervals week 2 Concentrate on cosistent pacing Coach: tbc | Warm up & strides 6 x 1,000m @ between 5k and 10k pace (90 secs rest) 180 secs rest and then; 3 x 200m @ mile pace (45 secs rest) Warm down | Battersea Park Track |
| Tues 11 June | Decreasing Intervals Coach: Adrian | Warm up & strides 4x800m @ 5 k pace (90secos rest) 6-8x400m @3k pace Warm down | Mile End Track |
| Wed 12 June | Hill Fartlek Intervals Concentrate on pacing Coach: Shane | 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 | Kentish Town Sports Centre |
| Tues 18 June | Steady intervals Concentrate on Consistent pacing Coach: Steven | Warm up & strides 7 x 800m as (200m jog recovery ~90 secs); Reps 1,3,5,7 @ 5k pace and reps 2,4,6 @ 3k pace 180 secs rest and then; 4 x 200m @ mile pace (45 secs rest) Warm down | Mile End Track |
| Wed 19 June | Steady Intervals using regents park Coach: Rob | Warm up 8mins running on undulating hills (steady long run pace) Then use Regent's park and run; 12 x 80 secs @ 5k pace (40 secs rest between intervals) Warm down | Kentish Town Sports Centre |
| Thurs 20 June | Decreasing intervals - concetrate on upping the pace Coach: Leon | Warm up & strides 1,600m @ 10k pace (180 secs) rest 8 x 600m @ 5k pace (90 secs rest) 180 secs rest and then; 3 x 200m @ mile pace (45 secs rest) Warm down | Battersea Park Track |
| Tues 25 June | Decreasing intervals - concetrate on upping the pace Coach: Alex | Warm up & strides 1 x 1,600m @ 10k pace (120 secs rest) 3 x 800m @ 5k pace (90 secs rest) 4 x 400m @ 3k pace (60 secs rest ) 4-5 x 200m @ mile pace (45 secs rest) Warm down | Mile End Track |
| Wed 26 June | Uphill Pyramid session - concentrating on form Coach: Kirsty | Warm 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 | Kentish Town Sports Centre |