| Date | Session | Description | |
|---|---|---|---|
| Tues 15 Jan | Simple Pacing Intervals Concentrate on pacing Coach: Steve | 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 | Mile End Track |
| Wed 16 Jan | Pyramid Hills Concentrate on uphill and downhill technique Coach: John | 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 | Kentish Town Sports Centre |
| Sat 19 Jan | Long run, 12 miles Leader: Steve Depart 9:20 | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 22 Jan | Steady Intervals Concentrate on consistent pace Coach: 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) | Mile End Track |
| Wed 23 Jan | Fartlek Intervals Concentrate on pacing Coach: Shane | Long warm up including strides Find approx. 600m loop in Regents Park 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 | Kentish Town Sports Centre |
| Thurs 24 Jan | Steady Intervals Concentrate on pacing Coach: Adrian | 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 | Battersea Park Track |
| Sat 26 Jan | Long run, 14 miles Depart 9:10 | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 29 Jan | Building Intervals Concentrate on consistent pace Coach: 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 | Mile End Track |
| Wed 30 Jan | Hills Intervals Concentrate on hill technique Coach: Richard | 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) | Kentish Town Sports Centre |
| Sat 02 Feb | Long run, 15 miles Depart 8:55 Leader: Matt | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 05 Feb | Building Intervals Concentrate on consistent pace Coach: Steve | 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 | Mile End Track |
| Wed 06 Feb | Pyramid Intervals Concentrate on consistent pace Coach: Kirsty | 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 09 Feb | Long run, 13 miles Depart 9:10 Leader: Adrian | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 12 Feb | Tempo Intervals Concentrate on varying pace Coach: Alex | 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 | Mile End Track |
| Wed 13 Feb | Steady Hills Concentrate on consistent pace and hill running technique Coach: Matt | 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 | Kentish Town Sports Centre |
| Thurs 14 Feb | Steady Intervals Concentrate on consistent pace Coach: 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) | Battersea Park Track |
| Sat 16 Feb | Long run, 15 miles Depart 8:55 Leader: Adrian | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 19 Feb | Tempo Intervals Concentrate on different paces Coach: 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 | Mile End Track |
| Wed 20 Feb | Steady Intervals Speed Work Concentrate on consistent pace Coach: Shane | 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 | Kentish Town Sports Centre |
| Thurs 21 Feb | Building Intervals Concentrate on consistent pace Coach: Alex | Long warm up (at least 4-5 laps) & strides 7 x 800m @ faster than 5k pace (90 secs rest; 2min at end) Optional - 3 x 100m @ mile pace (45 secs rest) Warm down | Battersea Park Track |
| Sat 23 Feb | Long run, 17 miles Depart 8:45 Leader: Matt | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
| Tues 26 Feb | Pyramids speed work Concentrate on consistent pace and technique Coach: Joel | 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) | Mile End Track |
| Wed 27 Feb | Fartlek Intervals Concentrate on pacing Coach: John | 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 |
| Thurs 28 Feb | Building Intervals Concentrate on consistent pace Coach: Rob | 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 | Battersea Park Track |
| Sat 02 March | Long run, 14 miles Depart 8:55 Leader: Adrian | Arrive at Porchester Centre at least 5 mins before, ready for a prompt departure. | Porchester Centre |
