Thursday Track, Battersea
10 mile to marathon sessions
Beate Vogt and Andrew Hibbert lead the sessions preparing athletes for race distances of 10 mile, half marathon, marathon and triathlons. The sessions are geared around building speed endurance and are open to anyone aiming for a long race, although you should be running several times a week before adding speed sessions. Sessions include dynamic warm up, technical drills, sessions run at 5K to tempo pace and cool down.
They take place either on the track or in the park, check the e-group e-mail or see below to check where we will be. For track sessions we meet at the start/finish line, for sessions in the park we meet at the front entrance to the track, in either case we start at 7:00. If the session is in the park you do not need to pay for the track, if you need the changing rooms you can pay just to use them.
Details of the planned sessions are below but are subject to change. The focus during the winter is on long repeats/tempo runs and preparation for the cross country races.
(In the IAAF Standard Representation of Training Sessions, paces are in round brackets, rest times in square brackets.)
| Date | Session description | Location |
| 9/10/08 |
Talk on cross country race season with Malcolm French followed by 2 x 400m (mile) 1 x 1600m (10K) 2 x 400m (mile) [1' throughout] | Track |
| 16/10/08 |
Cross country: 15 minute relays then 4 x 3min (5k) [1'] |
Field behind track |
| 23/10/08 |
Pyramid session along central avenue |
Central avenue |
| 30/10/08 |
Cross country fartlek: 4-5 x {4 mins (10K) 2 mins (steady)} |
Field behind track |
| 6/11/08 |
Lap of park (tempo) 2 x laps to bandstand (5K) lap of park (tempo) [1' throughout] |
Start outside track |
| 13/11/08 |
4 or 6 x 1km (10km) [90"] |
River terrace |
| 20/11/08 |
Cross country: 15 minute relays then 4 x 3min (5k) [1'] |
Field behind track |
| 27/11/08 |
Pyramid session along central avenue |
Central avenue |
| 4/12/08 |
Cross country fartlek: 4-5 x {4 mins (10K) 2 mins (steady)} |
Field behind track |
| 11/12/08 |
Lap of park (tempo) 2 x laps to bandstand (5K) lap of park (tempo) [1' throughout] |
Start outside track |
| 18/12/08 |
Christmas parlauf followed by meal |
Track |
| 25/12/08 |
No session |
|
| 1/1/09 |
No session |
|
| 8/1/09 |
4 or 6 x 1km (10km) [90"] |
River terrace |
| 15/1/09 |
Cross country: 15 minute relays then 4 x 3min (5k) [1'] |
Field behind track |
| 22/1/09 |
Pyramid session along central avenue |
Central avenue |
| 29/1/09 |
Cross country fartlek: 4-5 x {4 mins (10K) 2 mins (steady)} |
Field behind track |
| 5/2/09 |
Balke test |
Track |