Tuesday Track Sessions at Paddington

Running coaches Andrew Reeves and Sarah Pemberton organise the Serpentine track session for seniors on Tuesday evenings at Paddington Track.

Paddington Track The coached session starts at 7pm and typically consists of a brief explanation followed by a group warmup involving dynamic exercises and drills designed to improve your running and to get you ready for the sessions itself. The groups are divided by ability / experience with the more advanced runners tending to cover a greater distance or having shorter recoveries whilst the others tend to do slightly less or have greater recoveries. Current abilities of participants range from about 33 minutes for a 10K through to around 46 minutes for the same distance.

The workouts usually finish by around 8:15/30pm. A track fee of £1 per person is charged payable at either the entrance to the actual track or at reception. Lockers and free changing rooms are available by reception.

More details on the session itself, its suitability, and more personalised advice can be gained by emailing the Paddington Coaches. If you're new to the session, please seek out one of the coaches before the session starts.

If you are new to track training please consider using the beginner / improver type session on Monday night at Paddington.

Full details of the programme are below and are also sent to the mailing list each week.

Sessions

The sessions from end of November focus on building up a robust endurance base over the winter, while continuing to add speed and strength work for the ongoing XC season.  Training speed will still be 10k and 5k pace, with some faster 3k/1500m paced reps to keep your speed going, especially in the week leading up to the key X-C races (Met Leagues, Southerns and Nationals). We will continue to do some oregon circuits for strength-endurance and continue to incorporate technical warm ups with equipment to help your form and efficiency.

Date Session Recoveries / Notes
22/11/16 400m, 600m, 800m, 1000m, 1200m, 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m) Pyramid session: Make sure you don't go off too fast! - particularly important in this case as the increasing distance will naturally make the efforts harder. First reps should feel easy.
29/11/16 10mins @ 10k; 3 x 1200m (first 800m @ 5k, followed by 300m @ 3k, followed by 100m @ 1500m pace); 400m slow jog between sets. Multi-pace session - sharpener before the third Met League. Aim to be well recovered between sets.
6/12/16 Yasso 800m: Run 8 to 9x800m with each 800m run at your marathon time in hh:mm translated to mm:ss. So if you can run 3:30 hrs then run each at 3:30 mins. Recovery is 400m run in the same time. Easiest way to describe this to non-marathon runners is 8 to 9x800m at 5k pace with 400m jog recovery. We will use this as a base reading and repeat throughout the season to measure progress. Note for those that want to we have added a rep with the aim of ultimately building to 10.
13/12/16 10mins @ 10k; 5 to 7 x 1000m @ 5k, 200m jog recoveries; 4x100m strides 10mins warming up and adding volume; Main set speed endurance; faster strides at end to encourage good form and faster leg turnover.
20/12/16 Oregon circuits: Multiple laps of track at 10k pace followed by exercises. Whole body strength-endurance: Running at 10k pace while tired. Followed by trip to pub for Xmas drinks.
27/12/16 tbd