Thursday Track Sessions at Battersea

Sessions to help build speed endurance for 10 mile to marathon and triathlon

Battersea track Beate Vogt, Nicola Barberis and a team of coaches lead the sessions preparing athletes for race distances of 10k, 10 miles , 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 to your training plan.

Between January and April, our session will aim to work mainly on longer and slower reps to build the base for the coming season. We will run sessions at lactate threshold pace, some marathon sessions for those training for a spring marathon and sessions specific for the base phase for triathletes. We will move to faster reps later in the period. Our sessions will help you to improve your speed and to prepare you for your races. Each week we start with a warm-up jog followed by a set of warm-up exercises and some drills to improve running technique and efficiency. The session normally ends with a cool-down jog and stretches.

Sessions

Battersea Park Track Sessions vary every week and include interval sessions at paces which can vary from 3-5K to lactate threshold. 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 7.00pm. For sessions 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. Please store bags in the lockers in the changing rooms or make alternative arrangements, the coaches are not able to guard them during the session. Also, don't forget your stopwatch and to wear bright running gear, especially when the session is in the park.

(In the IAAF Standard Representation of Training Sessions, paces are in round brackets, rest times in square brackets. LT denotes lactate threshold pace.)

Date Session Objective Track or Park

12 Jan

4-6x 6minutes @LT [60s] Lactate Threshold paced session, pace judgement Park

19 Jan

3- 4x(400m@3k+800m@LT+400m@3k), [90s]

Mixed pace, practice of XC conditions

Track

26 Jan

4-5x 7minutes @LT [60s]

LT pace session (progression from previous weeks)

Park

2 Feb

3-4x (small lap of Park (~2km) @LT [60 sec]) + 3-5x 400m @5-10k pace [90s]

LT pace session followed by short spurts

Park

9 Feb

3-4x (400m @5k [60s]) + 2mi @MP [60s] + 3-4x (400m @3k [60s]) Pace Judgement, marathon pace running Track

16 Feb

4-5 x2k (1k @LT, 1k @MP [60 sec rec]) or 6-8 x 1k at LT pace, 60 sec recovery Varied pace session, marathon preparation Park (Riverside Terrace)

23 Feb

3-4x 8min @LT [60-90s]

LT pace session (progression from previous weeks) Park

2 Mar

3-4x (400m @5k [60s]) + 2mi @MP [60s] + 3-4x (400m @3k [60s]) Pace Judgement, marathon pace running Track

9 Mar

2-4x 10min @LT [60-90s] LT pace session (progression from previous weeks) Park

16 Mar

3-4x (small lap of Park (~2km) @LT [60 sec]) + 3-5x 400m @5-10k pace [90s] LT pace session followed by short spurts Park

23 Mar

4-5 x(600m@10k, 400m @5k, 200m @3k [90s])

Marathoners do 3-4 and add 2mi @MP

Pace judgement and acceleration followed by M pace for those training for a marathon Track

30 Mar

Balke Test: (Warm up then 15 minute time trial to help measure VO2 max and improvements throughout the season)

Test your fitness pre Spring Marathon/Triathlon season. Indicative VO2max measurement and training paces

Track

6 Apr

4-5 x2k (1k @LT, 1k @MP [60 sec rec]) or 6-8 x 1k at LT pace, 60 sec recovery Speed endurance Park (Riverside Terrace)

13 Apr

400m [60s], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m (5-10k pace throughout)

Marathoners go up to 1600m, then add 2.5-3mi @MP

Pyramid session followed by M pace for those training for a marathon Track

20 Apr

10min @LT followed by 20min of Relays

5k pace session: work in groups with teams of 2 or 3 Track
27 Apr 2x (4min @LT [30s]) + 4-5x (800m @3/5k [90 secs] + 2x (4min @LT [30s]) Varied Pace depending on your focus Park

4 May

Fartlek session 2-3-4-5-6-5-4-3-2minutes fast with 90sec easy in-between) Fartlek session Park

11 May

400m [60s], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m (5-10k pace throughout) Pyramid Session Track

18 May

 

4-6x (1k @5-10k [60-90s])

Speed Endurance Park (Riverside Terrace)

Sessions are subject to change