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 05 November | Pacing Intervals | Shaun | Warm up including strides 1 x 1600m @ 5km pace (2min rest) 4 x 200m @ 1500m pace (rest; 30sec between, 2min at end) Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1500m pace (same rest) Warm down |
| Wed 06 November | Speed Intervals Focus on technique | John K | Warm up 5mins running on undulating hills (steady long run pace) Then, run following X secs pyrimad twice; effort uphil, active recovery downhill 3 x (30/60/90/60/30, active recovery = half run time); 180secs rest between pyramids Warm down |
| Thurs 7th November | Decreasing Intervals Concentrate on pacing | Alex | Warm 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 |
| Tues 12 November | Building Intervals (week 1) Concentrate on consistent pace | Matt | Warm up & strides 5mins @ 10k pace (180 secs) rest 8 x 800m @ faster than 5k pace (90 secs rest; 2min at end) 3 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 13 November | Pyramid Hills Concentrate on uphill and downhill technique | Adrian | Long warm up including strides Pyramids around Primrose Hill; 1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min Rest = half of running time Pace; no slower than 5k pace – aim for slightly quicker depending on training load Warm down |
| Tues 19 November | Building Intervals (week 2) Concentrate on consistent pace | Steven | Warm up & strides 6 x 1,000m @ 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 20 November | Tempo Intervals | Rob | Warm up inluding strides 8 x 3min @ starting at 5k pace, final 60sec of each rep slightly quicker; 90sec rest Warm down |
| Thurs 21 November | Pacing Intervals Concentrate on consistent pace | Leon | Warm up 2 x 5mins @ 10k pace 2 x 800m @ 1-mile pace; 45sec rest between intervals, 120sec rest at end Repeat intervals again (2 times in total) Warm down (at least 2 easy laps) |
| Tues 26 November | Building Intervals (week 3) Concentrate on consistent pace | Matt | Warm up & strides 6 x 1,200m @ between 5k pace (90 secs rest; 2min at end) 4 x 200m @ mile pace (45 secs rest) Warm down |
| Wed 27 November | Hill Repeats Concentrate on uphill and downhill technique | Kirsty | Long 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 |
| Tues 03 December | Speed Intervals | Shaun | Warm 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) |
| Wed 04 December | Pyramid Pace Concentrate on pacing | 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 |
| Thurs 05 December | Steady Intervals Concentrate on consistent pace | Leon | Warm 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 |
| Tues 10 December | Pyramid Intervals | Steven | Warm up including strides Intervals all between 5k and 5-mile pace (repeat pyramid twice); 400m/800m/1,200m/800m/400m Rest = 45sec/60sec/90sec/60sec - then 2mins between pyramids Warm down |
| Wed 11 December | Hills Intervals Concentrate on hill technique | Shane | 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) |
| Tues 17 December | Pacing Intervals | Adrian | Warm up including strides 1 x 1600m @ 5km pace (2min rest) 4 x 200m @ 1500m pace (rest; 30sec between, 2min at end) Repeat 1 x 1600m @ 5km pace and 4 x 200m @ 1500m pace (same rest) Warm down |
| Wed 18 December | Speed Intervals Focus on technique | Kirsty | 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 19 December | Decreasing Intervals Concentrate on pacing | Rob | Warm 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 |
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 |