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 September and December, our sessions will aim to work mainly on longer and slower reps compared to over the summer. We will run sessions at lactate threshold pace, some ad-hoc marathon sessions for those training for an autumn marathon and a few session to practise XC conditions. 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 dynamic warm-up exercises and some drills to improve running technique and efficiency. The session normally ends with a cool-down jog and stretching.

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

8 Sept

10min@10k + 20 min@5k with in groups (relays) Mixed paced session including work in groups with teams of 2 or 3 Track

15 Sept

1 x Balke Test: (Warm up then 15 minute time trial)

Test your fitness: indicative VO2max measurement and training paces

Track

22 Sept

4-6x 6minutes @LT [60s]

Lactate Threshold paced session, pace judgement

Park

29 Sept

4-5 x2k (1k @LT, 1k @MP, continuous run) (for marathon runners)
OR
6-8 x 1k @10k [60]

Varied pace session, marathon preparation

Park
(Riverside Terrace)

6 Oct

4x400m@3k + 1-2x 1600m@10k + 4x400m@3k [60s throughout] Preparation for next Met League race (XC) Track

13 Oct

4-6x 7minutes @LT [60s]  Lactate Threshold paced session, pace judgement (progression from previous week) Park

20 Oct

4-5 x2k (1k @LT, 1k @MP, continuous run) (for marathon runners)
OR
6-8 x 1k @10k [60]

Varied pace session, marathon preparation Park
(Riverside Terrace)

27 Oct

2x 6min @LT [60s] + 3-4x 800m @10k [90s] + 2x6min @LT [60s] Mixed pace session Park

3 Nov

5-6 x 1200m (400m @5k pace; 600m @10k pace, 200m @3k pace) [90s] Preparation for next Met League race (XC) Track

10 Nov

3-5x 8minutes @LT [60s] Lactate Threshold paced session, pace judgement (progression from previous week) Park

17 Nov

4-5 x2k (1k @LT, 1k @MP, continuous run) (for marathon runners)
OR
6-8 x 1k @10k [60]

Varied pace session, marathon preparation Park
(Riverside Terrace)

24 Nov

4x400m@3k + 1-2x 1600m@10k + 4x400m@3k [60s throughout] Preparation for next Met League race (XC) Track

1 Dec

10min@10k + 20 min@5k with in groups (relays) Mixed paced session including work in groups with teams of 2 or 3 Track

8 Dec

2x 6min @LT [60s] + 3-4x 800m @10k [90s] + 2x6min @LT [60s]

Mixed pace session Park

15 Dec

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

Note: Xmas dinner after the session, everyone welcome

Test your fitness: indicative VO2max measurement and training paces Track

22 Dec

Christmas relays Some fun before breaking for Christmas Track

29 Dec

No session - Enjoy your Christmas vacation!    

5 Jan

5-6 x 1200m (400m @5k pace; 600m @10k pace, 200m @3k pace) [90s] Preparation for next Met League race (XC) Track

12 Jan

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

Sessions are subject to change