Battersea Track - Training Session Archive
This archive of track sessions gives other runners in the club who can't attend on a Tuesday night an idea about the squad's training programme. The session archive helps coaching assistants and other athletics coaches in the club during their seasonal session planning. Please note, the sessions outlined are less suitable for beginners. The majority of the sessions cover 6k to 8k of total volume and are designed for improvers and competitive senior athletes and factor in seasonal aspects of the XC, track and road season. Many athletes in the group take part in the sessions on a regular basis, understand the purpose of interval training and can handle the training volume and demand.
Note: The sessions have not been taken from a textbook on running or copied from a schedule of an elite athletes or another coach. While there can be some overlap, in most cases the sessions have been designed around the principles of interval training and have been adjusted for the athlete's ability and seasonal focus.
All the sessions usually consist of a 15' to 20' warm-up routine, a cool-down jog and stretching. From time to time, technical work is introduced or strength & conditioning work is applied after the workout.
There are three groups split by ability and event:
- Group A: Long Distance, 5k/10k -> Half Marathon, Competitive, 10k PB of 37' and faster
- Group B: Long Distance, 5k/10k -> Half Marathon, Improvers, 10k PBs ranging from 37' to 41'
- Group C: Middle Distance, 800m/1500m, Improvers, 800m PB 2'5'' to 2'30''
During autumn/winter Group B/C are combined, during spring/summer Group C will do a separate session.
For any further questions regarding the sessions, please contact Coach Urban.
2011
| Date | Group | Session | Total volume |
| December, 27th | No session | ||
| December, 20th | No session | ||
| December, 13th | No session | ||
| December, 6th | No Session | ||
| November, 29th | A | 4x 1000m [5k] (200m jog) + 10x 300m run as a handicap | 7k |
| B | 3x 1000m [5k] (200m jog) + 10x 300m run as a handicap | 6k | |
| November, 22nd | A | 6x 1600m [5k-10k] (1' Rest) | 9.6k |
| B | 6x 1200m [5k] (2' Rest) | 7.2k | |
| November, 15th | A | 2x 5x 900m [5k] (4x Exercises) (3' Rest) Oregon Circuits | 9k |
| B | 2x 5x 7000m [5k] (4x Exercises) (3' Rest) Oregon Circuits | 7k | |
| November, 8th | A | 4x 1600m [5k] (90 sec) 800m [3k] (2 min) | 9.6k |
| B | 3x 1600m [5k] (90 sec) 800m [3k] (2 min) | 7.2k | |
| November, 1st | A | 1x 2400m [5k] (400m jog), 5x 200m [1500m] (30 sec), 200m jog after this block, 5x 1200m [5k] (60 sec) | 9.4k |
| B | 1x 2000m [5k] (400m jog), 5x 200m [1500m] (30 sec), 200m jog after this block, 5x 1000m [5k] (60 sec) | 8k | |
| October, 25th | A | Oregon Circuits | |
| B | Oregon Circuits | ||
| October, 18th | A | Oregon Circuits | |
| B | Oregon Circuits | ||
| October, 11th | A | 4x {1600m [5k] (1') 400m [3k]} (2'), 3x 300m [1.5k] (100m walk) | 8.9k |
| B | 4x {1200m [5k] (1') 400m [3k]} (2'), 3x 300m [1.5k] (100m walk) | 7.3k | |
| October, 4th | A | 6x 1500m [5k] (90''/100m walk) | 9k |
| B | 6x 1200m [5k] (90''/100m walk) | 7.2k | |
| September, 27th | A | 2000m [10k] (400m jog), 5x 1000m [5k] (400m jog), 10x 400m [3k] (60'') | 9k |
| B | 2000m [10k] (400m jog), 3x 1000m [5k] (400m jog), 5x 400m [3k] (60'') | 7k | |
| September, 20th | A | 1600m [5k] (400m steady), 5x 700m [3k] (100m walk), 1600m [5k] (400m steady), 5x 300m [1.5k] (100m walk) | 8.2k |
| B | 1200m [5k] (400m steady), 5x 700m [3k] (100m walk), 1200m [5k] (400m steady), 5x 300m [1.5k] (100m walk) | 7.4k | |
| September, 13th | A/B | 1 lap Battersea Park [Steady], 25x 400m [3k] Pair Run - each to run 12x or 13x, 10k in total for the team. | |
| C | 4x 150m 50m jog in between, 4x 200m 200m jog in between, 400m jog, 3x 200m 1s faster each 36-35-34 | ||
| September, 6th | A | 4x 1200m [5k] (90''), 400m jog, 4x 800m [5k] (60''), 400m jog, 4x 400m [3k] (45'') | 9.6k |
| B | 3x 1200m [5k] (90''), 400m jog, 3x 800m [5k] (60''), 400m jog, 3x 400m [3k] (45'') | ||
| August, 30th | A | 3x { 2000m [10k] (90'') 1000m [5k] (90'') } | 9k |
| B | 3x { 1600m [10k] (90'') 1000m [5k] (90'') } | 7.8k | |
| August, 23rd | A | 2000m [10k] (2') 4x 1000m [5k] (200m roll on) 2000m [10k] | 8.4k |
| B | 1600m [10k] (2') 4x 800m [5k] (200m roll on) 1600m [10k] | 7.2k | |
| C | 12x 400m [3000m] (60'') | 4.8k | |
| August, 16th | A | 2x 1600m [5k] (2'), 5x 400m [3k] (50''), 400m jog, 2x 1600m [5k] (2') | 8.4k |
| B | 2x 1200m [5k] (2'), 5x 400m [3k] (50''), 400m jog, 2x 1200m [5k] (2') | 6.8k | |
| C | 4x 300m [800m] (100m walk), 5' jog, 2x 600m [1500m] (200m r/o) (3'), 5' jog, 4x 300m [800m] (100m walk) | 3.6k | |
| August, 9th | A | 2x 3x 1k [5k] (200m r/o) (400m jog), 5x 400m [3k] (45'') | 8k |
| B | 5x 1k [5k] (200m r/o), 400m jog, 5x 400m [3k] (45'') | 7k | |
| C | 4x 400m [1500m] (100m r/o) 300m [800m] (200m r/o) (5' jog) | 4k | |
| August, 2nd | A | 3x 1200m [5k] (90''), 3x 800m [5k] (60''), 3x 400m [3k] (45''), 3x 200m [1.5k] (30'') | 7.8k |
| B | 2x 1200m [5k] (90''), 3x 800m [5k] (60''), 3x 400m [3k] (45''), 3x 200m [1.5k] (30'') | 6.6k | |
| C | 3x 500m [1500m] (100m r/o) 200m [800m] (200m r/o), 3' Easy Running in between sets | 3k | |
| July, 26th | A | 6x 1000m [5k] (400m steady state) + 3x 300m [1500m] (100m jog) | 9.2k |
| B | 6x 800m [5k] (400m steady state) + 3x 300m [1500m] (100m jog) | 8k | |
| C | 5x 300m [1500m] (100m r/o), 400m recovery jog, 5x 200m [800m] (200m r/o), 400m recovery jog, 5x 200m [800m] (200m r/o) | 3.5k | |
| July, 19th | A | 2x 3x 1000m [5k] (200m jog) (400m jog), 5x 400m [3k] (45 seconds) | 8k |
| B | 2x 3x 900m [5k] (200m jog) (400m jog), 5x 300m [3k] (45 seconds) | 6.9k | |
| C | 6x 200m [800m] (30''), 400m jog, 6x 300m [1500m] (100m walk), 400m jog, 6x 200m [800m] (30'') | 4.2k | |
| July, 12th | A/B/C | Serpentine Club Championships | 3k |
| July, 5th | A | 2x 1200m [5k] (90''), 4x 400m [3k] (1'), 3x 1200m [5k] (90'') | 7.6k |
| B | 2x 1000m [5k] (200m jog), 4x 400m [3k] (1'), 3x 1000m [5k] (200m jog) | 6.6k | |
| C | 2x 4x (200m[1500m] 200m[800m])(3') (400m jog/5') | 3.2k | |
| June, 28th | A | 3x { 1200m [5k] (200m jog), 800m [3k] (200m jog), 400m [1.5k] (200m jog) } (400m jog) | 7.2k |
| B | 3x { 1000m [5k] (200m jog), 800m [3k] (200m jog), 400m [1.5k] (200m jog) } (400m jog) | 6.6k | |
| C | 2x 5x 300m [1500m] (1') (6') | 3k | |
| June, 21st | A | 3x { 1600m [5k] (90''), 3x 300m [3k+] (100m walk) } (90'') | 7.5k |
| B | 3x { 1200m [5k] (90''), 3x 300m [3k+] (100m walk) } (90'') | 6.3k | |
| C | 2x 3x 500m [1500m] (1') (6') | 3k | |
| June, 14th | A/B/C | Serpentine 1 Mile Club Championships, Willesden Stadium | 1.6k |
| June, 7th | A | 5x 1200m [5k] (90''), 5x 200m [3k] (200m jog) | 7.0k |
| B | 8x 800m [5k] (1') | 6.4k | |
| C | 1 lap Battersea Park [Steady], 10x 300m [1500m] (100m walk) | ||
| May, 31th | A | 4x 1m [5k] (90''), 400m jog, 5x 300m [3k] (100m walk) | 7.9k |
| B | 3x 1m [5k] (90''), 400m jog, 5x 300m [3k] (100m walk) | 6.3k | |
| C | 1 lap Battersea Park [Steady], 4x 400m [800m] (2') (400m jog/7') 6x 200m [400m] (200m jog) | ||
| May, 24th | A | 3x (1200m [5k] (90''), 800m [3k](1'), 2x 300m [1.5k] (100m walk)) (slow 400m jog) | 7.8k |
| B | 3x (1000m [5k] (90''), 600m [3k](1'), 2x 300m [1.5k] (100m jog)) (slow 400m jog) | 6.6k | |
| C | 1 lap Battersea Park [Steady], 3x 500m [1500m] (100m jog), 3' rest, 5x 300m [800m] (100m jog), 3' rest, 3x 150m [400m] (50m walk) | ||
| May, 17th | A | 3x (1600m [5k] (1'), 3x 300m [3k] (100m jog) ) (400m jog) | 7.5k |
| B | 3x (1200m [5k] (1'), 3x 300m [3k] (100m jog) ) (400m jog) | 6.3k | |
| C | 1 lap Battersea Park [Steady], 3x 300m [800m] (100m jog), 3' rest, 3x 500m [1500m] (100m jog), 3' rest, 6x 100m [400m] (100m jog) | ||
| May, 10th | A | 2x 3x 1000m [5k] (200m jog) (400m jog), 4x 400m [3k] (45'') | 7.8k |
| B | 2x 3x 900m [3k] (100m walk clockwise) (400m jog), 4x 300m [3k] (45''/100m walk anti-clockwise) | 6.6k | |
| C | 1 lap Battersea Park [Steady], 5x 150m [400m] (30''), 400m/1 lap jog, 5x 300m [800m] (100m walk clockwise), 400m/1 lap jog, 5x 200m [800m] (30'') | ||
| May, 3rd | A/B | Pair Run, 12(13)x 400m[5k]td> | 4.8k(5.2k) |
| C | 1 lap around Battersea Park [Steady], 3x 5x 200m [800m+] (45'') (3'), 1 lap around Battersea Park [Easy] | 3k | |
| April, 26th | A | 2x 5x 800m [3k] (90'',75'',60'',45'') (400m jog) | 8k |
| B | 2x 4x 800m [3k] (90'',75'',60'') (400m jog) | 6.4k | |
| C | 1 lap around Battersea Park [Steady], 2x 4x 400m [800m+] (2') (400m jog/7'), 1 lap around Battersea Park [Easy] | 6k | |
| April, 19th | A | 3x { 4x 600m [5k->3k] (200m jog) } (400m jog) | 7.2k |
| B | 3x { 4x 500m [5k] (100m walk) } (400m jog) | 6k | |
| C | 1 lap around Battersea Park [Steady], 2x 8x 200m [800m] (45s) (400m jog/5'), 1 lap around Battersea Park [Easy] | 6k | |
| April, 12th | A | 3x { 1600m [5k] (90'') + 800m [3k] (400m jog) } | 7.2k |
| B | 3x { 1200m [5k] (90'') + 800m [3k] (400m jog) } | 6k | |
| C | 1 lap around Battersea Park [Steady], 2x 4x 300m [800m] (100m walk) (400m jog/5'), 1 lap around Battersea Park [Easy] | 6k | |
| April, 5th | A | 10x 700m [5k] (100m walk) | 7k |
| B | 9x 700m [5k] (100m walk) | 6.3k | |
| C | 1 lap around Battersea Park [Tempo Run], 5x 400m [1.5k] (1') 1 lap around Battersea Park [Easy] | 6k | |
| March, 29th | A/B/C | 8x 800m [5k] (1'), 400m jog, 5x 200m [1.5k] (45'') | 7.4k |
| March, 22nd | A | 4x 1610m [5k] (90''), 400m jog, 6x 300m [100m Strides/100m Fast/100m All out] (100m walk from finish to 1500m start line/2') | 8.24k |
| B/C | 3x 1610m [5k] (90''), 400m jog, 6x 300m [100m Strides/100m Fast/100m All out] (100m walk from finish to 1500m start line/2') |
6.63k | |
| March, 15th |
A | 3x { 1200m [5k] (1') + 4x 400m [3k] (50'') } (400m jog) | 8.4k |
| B/C | 3x { 800m [5k] (1') + 4x 400m [3k] (50'') } (400m jog) | 7.2k | |
| March, 8th |
A | 4x { 1000m [5k] (200m jog) + 600m [5k] (200m jog) + 400m [3k] } (90'' between sets) | 8k |
| B/C | 3x { 1000m [5k] (200m jog) + 600m [5k] (200m jog) + 400m [3k] } (90'' between sets) | 6k | |
| March, 1st |
A | 4x { 1600m [10k] (1'), 600m [5k] (200m jog) } | 8.8k |
| B/C | 4x { 1200m [5k] (1'), 400m [3k] (90'') } | 6.4k | |
| February, 22nd |
A | Long Intervals, 8x 1000m [5k] (200m jog) | 8k |
| B/C | Short Interval, 8x 800m [5k] (1') |
6.4k | |
| February, 15th |
A | Hybrid, 2x { 2000m [10k] (400m jog), 5x 400m [5k] (200m jog) } | 8k |
| B/C | Hybrid, 2x { 1600m [10k] (400m jog), 5x 400m [5k] (200m jog) } | 7.2k | |
| February, 8th | A | Ladder, 4x 1200m [5k] (1'), 400m jog, 4x 600m [3k] (200m jog), 400m jog, 4x 300m [1.5k] (100m walk) | 8.4k |
| B/C | Ladder, Group A: Ladder, 3x 1200m [5k] (1'), 400m jog, 3x 600m [3k] (200m jog), 400m jog, 3x 300m [1.5k] (100m walk) | 6.6k | |
| February, 1st | A | Hybrid Long/Short, 2x 1600m [5k] (1'), 400m jog, 4x 400m [3k] (45''), 400m jog, 2x 1600m [5k] (1') | 8k |
| B/C | Hybrid Long/Short, 2x 1200m [5k] (1'), 400m jog, 4x 400m [3k] (45''), 400m jog, 2x 1200m [5k] (1') | 6.4k | |
| January, 25th |
A | Long Intervals, 6x 1200m [5k] (90''), 400m jog, 4x 400m [3k] (1') | 8.8k |
| B/C | Long Intervals, 5x 1000m [5k] (200m jog), 400m jog, 4x 300m [3k] (100m walk) | 6.2k | |
| January, 18th | A | Oregon circuits, 2x 5x 900m [5k] (Exercises) (400m jog) | 9k |
| B/C | Oregon circuits, 2x 6x 500m [5k] (Exercises) (400m jog) | 6k | |
| January, 11th |
No session |
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| January, 4th |
No session |
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2010
| Date | Group | Session | Total volume |
| December, 28th | No session | ||
| December, 21st |
No session |
||
| December, 14th | No session |
||
| December, 7th |
No session |
||
| November, 23rd |
A/B | Oregon circuits, 2x 5x 800m [5k] (Exercises) (3') |
8k |
| C | Oregon circuits, 2x 6x 500m [5k] (Exercises) (3') | 6k | |
| November, 16th |
A | Mixed Intervals, 2000m [10k] (400m jog), 8x 400m [3k-5k] (200m jog), 400m jog, 2000m [10k] | 7.2k |
| B/C | Mixed Intervals, 1200m [10k] (400m jog), 10x 300m [3k] (100m walk), 400m jog, 1200m [10k] | 5.4k | |
| November, 9th |
A | Reverse Ladder, 2000m [5k] (1') 400m[3k] (2''), 1600m [5k] (1') 400m [3k] (2''), 1200m [5k] (1') 400m [3k] (2''), 800m [5k] (1') 400m [3k] (2'), 400m recovery jog, 5x 200m [1500m] (200m jog) |
10.4k |
| B | Reverse Ladder, 2000m [5k] (1') 400m[3k] (2''), 1600m [5k] (1') 400m [3k] (2''), 1200m [5k] (1') 400m [3k] (2''), 800m [5k] (1') 400m [3k] (2') | 8k | |
| C | 'Down the clock', 15x 400m [5k] (Recoveries are reduced by 5''/rep, ie starting with 70'', last rep is 5'') | 6k | |
| November, 2nd |
A | Long Intervals, 10x 1k [10k] (400m jog) | 10k |
| B | Long Intervals, 2x 5x 800m [5k] (45'') (400m jog) | 8k | |
| C | Short Intervals, 10x 600m [5k] (1') | 6k | |
| October, 26th |
A | Oregon circuits, 2x 5x 900m [5k] (Exercises) (3') |
9k |
| B | Oregon circuits, 2x 5x 700m [5k] (Exercises) (3') |
7k | |
| C | Oregon circuits, 2x 5x 500m [5k] (Exercises) (3') |
5k | |
| October, 19th |
A | Long Intervals, 3x ( 1200m [5k] (60'') 1000m [5k] (200m jog) 800m [5k] (90'') ) 5x 200m [3k] (200m jog) |
10k |
| B | Long Intervals, 2x ( 1200m[5k] (60'') 1000m [5k] (200m jog) 800m [5k] (90'') ) 5x 200m [3k] (200m jog) |
8k | |
| C | Long Intervals, 5x 1000m[5k] (200m jog) + 5x 200m [3k] (200m jog) | 6k | |
| October, 12th |
A | Mixed Intervals, 4x ( 300m [3k] (50'') 1200m [5k] (200m jog) 600m [5k] (100m walk) ) 5x 200m [3k] (200m jog) | 9.4k |
| B | Mixed Intervals, 4x ( 300m[3k] (50'') 1000m [5k] (200m jog) 600m [5k] (100m walk) ) 5x 200m [3k] (200m jog) |
8.6k | |
| C | 3x ( 300m[3k] (50'') 800m [5k] (200m jog) 600m [5k] (100m walk) ) 5x 200m [3k] (200m jog) | 6.1k | |
| October, 5th | A | Long Intervals, 4x 1000m [10k] (90'') 8x 200m [3k] (100m jog) 4x 1000m [10k] (90'') |
9.6k |
| B | Long Intervals, 4x 1600m [5k] (90'') 8x 200m [3k] (100m jog) |
8k | |
| C | Long Intervals, 3x 1600m [5k] (90'') 8x 200m [3k] (100m jog) |
6.4k | |
| September, 28th |
A | Long Intervals, 6x 1500m [5k] (300m) | 9k |
| B | Long Intervals, 6x 1000m [5k] (200m) | 7.2k | |
| C | Long Intervals, 5x 1000m [5k] (200m) | 6k | |
| September, 21st | A | Oregon circuits, 2x 5x 700m [5k] (Exercises) (5') | 7k |
| B | Oregon circuits, 2x 5x (alternate 700m/300m) [3k/5k] (Exercises) (5') |
6.6k | |
| C | Oregon circuits, 2x 5x 300m [3k] (Exercises) (5') |
3k | |
| September, 14th | A | Long Intervals, 5x 1200m [5k] (400m float) + 3x 150m [800m](50m walk/1') |
6.5k |
| B | Long Intervals, 4x 1200m [5k] (400m float) + 3x 150m [800m](50m walk/1') |
5.3k | |
| C | Long Intervals, 4x 1km[5k] (200m jog) + 4x 150m [800m] (50m walk/1') | 4.6k | |
| September, 7th |
A/B | 1 lap Battersea Park [Steady] 3' (quick transition) 25x 400m [3k] Pair Run - each to run 12x or 13x, 10k in total for the team | 5k |
| C | 4x 150m 50m jog in between 4x 200m 200m jog in between 400m jog 3x 200m 1s faster each 36-35-34 | 2k | |
| August, 31st |
A | Long Intervals, 1200m [10k],400m recovery jog,6x 800m [5k] (1'),400m recovery jog,6x 300m [3k] (100m walk) | 7.8k |
| B | Long Intervals, 1x 1200m [10k], 400m recovery jog, 5x 800m [5k] (1'), 400m recovery jog, 5x 300m [3k] (100m walk) | 6.7k | |
| C | 4x 600m [1500m] (90'') 300m [800m] (2'30'') | 3.6k | |
| August, 24th |
A | Reverse Ladder, 1800m [5k] (100m bwd/90'') + 300m [1500m](2') 1600m [5k] (100m fwd/90'') + 300m [1500m](2') 1400m [5k] (100m bwd/90'') + 300m [1500m] (2') 1200m [5k] (100m fwd/90'') + 300m [1500m] (2') 1000m [5k] (100m bwd/90'') +300m [1500m] (2') | 8.5k |
| B | Reverse Ladder, 1800m [5k] (100m bwd/90'') + 300m [1500m](2') 1600m [5k] (100m fwd/90'') + 300m [1500m](2') 1400m [5k] (100m bwd/90'') + 300m [1500m] (2') 1200m [5k] (100m fwd/90'') + 300m [1500m] (2') | 7.2k | |
| C | 3x 3x 300m [1500m] (90''/100m walk) (400m slow jog) | 2.7k | |
| August, 17th |
A | Long Intervals, 6x 1000m [5k] (400m steady state) + 3x 300m [1500m] (100m jog) | 9.2k |
| B | Long Intervals, 6x 800m [5k] (400m steady state) + 3x 300m [1500m] (100m jog) | 8k | |
| C | 3x 3x 400m [1500m] (90'') (400m slow jog) | ||
| August, 10th | A | Mixed Intervals, 3x 1000m [5k] (90''), 400m jog/4', 3x 400m [3k] (75''), 400m jog/4', 3x 200m [1500m](60''), 400m jog/4', 3x 1000m [5k] (1') | 9k |
| B | Mixed Intervals, 3x 800m [5k] (90'') 400m jog/4' 3x 400m [3k] (75'') 400m jog/4' 3x 200m [1500m](60'') 400m jog/4' 3x 800m [5k] (1') | 7.8k | |
| C | 3x 800m [5k] (90'') 400m jog/4' 5x 400m [1500m] (75'') 400m jog/4' 5x 200m [800m](60'') |
5.4k | |
| August, 3rd |
A/B | Reverse Ladder, 2000m [5k] (1') 300m [1m] (90'') 1600m [5k] (1') 300m [1m] (90'') 1200m [5k] (1') 300m [1m] (90'') 800m [5k] (1') 300m [1m] (90'') 400m [5k] (1') 300m [1m] (90'') |
7.5k |
| C | Club Championships |
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| July, 27th |
A | 1 lap Battersea Park [10k] Short Intervals, 10x 600m [5k] (1') 400m jog 5x 200m [3k] (200m jog) |
|
| B | 1 lap Battersea Park [10k] Short Intervals, 12x 400m [5k] (1') You have the option to pair up on this session and turn it into a pair run. 400m jog 5x 200m [3k] (200m jog) |
||
| C | 3x 2x 500 (300m @ 1500m + 200m @ 800m) (1') (300m jog) | ||
| July, 20th |
A | Long Intervals, 6x 1200m [5k] (1') 400m jog or 3' whatever comes first 5x 300m [3k] (100m jog) | 8.7k |
| B | Long Intervals, 6x 1000m [5k] (1') 400m jog or 3' whatever comes first 5x 200m [3k] (100m jog) |
7k | |
| C | "Down the clock" session. 600m (6') 500m (5') 400m (4') 300m (3') 200m (2') 100m (1'), to be run faster than 800m race pace | 2.1k | |
| July, 13th |
A/B | 1 lap in the Park (1.7m), Hurdle Mobility Drills (80 Clearances), 6x 800m [5k] (400m steady), General strength (10') | 4.8k |
| C | 1 lap in the Park (1.7m) , 2x 5x ( 300m [1.5K] (100m walk)) (400m jog), General strength (10') | 3k | |
| July, 6th |
A | Short Intervals, 4x 4x 400m[3k] (100m) (400m) | 6.4k |
| B | Short Intervals, 4x 4x 300m[3k] (100m) (400m) | 4.8k | |
| C | 4x (200m[800m] 200m[1500m] 200m[800m] ) (400m jog) | 2.6k | |
| June, 29th |
A | Mixed Intervals, 6x 1000m[5k](200m), 5x 300m[3k](100m walk) | 7.5k |
| B | Mixed Intervals, 5x 1000m[5k](200m), 5x 300m[3k](100m walk) | 6.5k | |
| C | 5x (200m[1500m]200m[800m])(400m jog) | 2k | |
| June, 22nd |
A | Mixed Intervals, 4x 1200m[5k] (1'), 10x 400m[3k] Paarlauf |
8.8k |
| B | Mixed Intervals, 3x 1200m[5k] (1'), 10x 400m[3k] Paarlauf |
7.6k | |
| C | Pyramid, 200m (1') 300m (2') 400m (2'30'') 500m (10' full recovery) 500m (3') 400m (2'30'') 300m (2') 200m |
2.6k | |
| June, 15th |
A | Short Intervals, 2x 6x 800m[5k] (60'') (400m jog) |
9.6k |
| B | Short Intervals, 2x 6x 600m[5k] (60'') (400m jog) |
7.2k | |
| C | 2x 4x 200m [800m] (50'')(400m jog) | 1.6k | |
| June, 8th |
A | Mixed Intervals, 5x 1000m[5k] (200m jog) (400m/3'' jog) 3x 800m[3k] (1') (400m/3' jog) 5x 200m[1.5k] (45'') |
8.6k |
| B | Mixed Intervals, 4x 1000m[5k] (200m jog) (400m/3'' jog) 3x 800m [3k] (1') (400m/3' jog) 5x 200m [1.5k] (45'') |
7.6k | |
| C | 3x 500m (1') 400m jog 5x 300m (100m jog) 400m jog 4x 200m (1') | 3.8k | |
| June, 1st | A | Short Intervals, 3x 5x 500m[5k] (100m/75s jog) (400m/3'' jog) |
7.5k |
| B | Short Intervals, 3x 5x 400m[5k] (100m/75s jog) (400m/3'' jog) | 6k | |
| C | 3x (500m[1500m], 400m[800m], 300m[flat out] )(100m walk/1') (400m/5' jog) | 3.2k | |
| May, 25th |
A | Mixed Intervals, 3x { 1600m [5k] (90''), 3x 400m [3k] (60'') } (90'' between sets) | 8.4k |
| B | Mixed Intervals, 3x { 1200m [5k] (90''), 3x 400m [3k] (60'') } (90'' between sets) | 7.2k | |
| C | 1 lap around Battersea Park (w/u), Technique Drills, 4x (4x 200m)[60''] (3'), 1 lap around Battersea Park (w/u) |
3.2k | |
| May, 18th |
A | 6x 1200m [5k] (90'') 3x (200m [800m] + 200m [Easy]) | 8.4k |
| B | 5x 1200m [5k] (90'') 3x (200m [800m] + 200m [Easy]) | 7.2k | |
| C | 3x 600m [800m] (8' standing recovery) 400m recovery jog 5x 150m [400m] (50m walk forward) | 2.6k | |
| May, 11th |
A | Mixed Intervals, 4x 200m [1.5k] (45'') 1' Rest 4x { 1000m[5k](1'), 600m[3k](55''), 400m[3k](50''), 200m[1.5k](1') } | 9.6k |
| B | Mixed Intervals, 3x 200m [1.5k] (45'') 1' Rest 3x { 1000m[5k](1'), 600m[3k](55''), 400m[3k](50''), 200m[1.5k](1') } | 7.2k | |
| C | 2x 10x 200m [800m] (Recoveries starting 50'' decreasing by 5''/rep) (400m/3' jog) | 4k | |
| May, 4th |
A | Short Intervals, 10x 800m [5k] (55'') |
8k |
| B | Short Intervals, 8x 800m [5k] (1') |
6.4k | |
| C | 4x 5x 300m [1500m] (50''/100m jog) (3'/400m jog), ie that means for the boys aiming to average 53'' for 4:25 and the girls [60'';65''] for 5:00-5:20 | 6k | |
| April, 27th | A | Long Intervals, 4x 1500m [5k] (100m walk forward/1') + 10x 200m [1.5k] (200m jog forward) } | 8k |
| B | Long Intervals, 4x 1200m [5k] (100m walk forward/1') + 10x 200m [1.5k] (200m jog forward) } | 6.8k | |
| C | 3x 2x 600m [1.5k] (200m jog/50'') (400m jog/3') + 6x acceleration strides diagonally from one corner of the infield to the other. Jog the end line for recovery. | 3.6k | |
| April, 20th | A | Mixed Intervals, 3x { 1600m [5k] (60'') + 4x 300m [3k] (100m walk) } | 8.4k |
| B | Mixed Intervals, 3x { 1400m [5k] (60'') + 4x 300m [3k] (100m walk) } | 7.8k | |
| C | 1000m [5k] (400m jog) 2x 3x 300m [800m] (100m walk) (400m jog) 6x 100m [400m] (100m walk) |
2.4k | |
| April, 13th | A | Mixed Intervals, 6x 1000m [5k] (90'') + 400m jog + 6x 400m [3k] (50'') | 8.4k |
| B | Mixed Intervals, 5x 1000m [5k] (90'') + 400m jog + 5x 400m [3k] (50'') | 7k | |
| C | 3x 2x 500m (60'') (400m jog/7') | 3k | |
| April, 6th | A | Mixed Intervals, 3x 1000m[5k](1’) 1 lap steady run 3x 800m [3k](1’) 1 lap steady run 3x 400m [3k](45’’) 1 lap steady run 3x 200m [1.5k](30’’) |
8.4k |
| B | Mixed Intervals, 3x 1000m[5k](1’) 1 lap steady run 2x 800m [3k](1’) 1 lap steady run 2x 400m [3k](45’’) 1 lap steady run 2x 200m [1.5k](30’’) |
7k | |
| C | "Up and Down the clock", 200m/300m/400m/500m [800m+] (2'30'') 10' recoveries/800m jog 500m/400m/300m/200m [800m+] (2'30'') |
2.8k | |
| March, 30th | A | Reverse Ladder, 1600m [5k] (90’’) 1200m [5k] (80’’) 1000m [5k] (70’’) 800m [5k] (60’’) 1000m [5k] (70’’) 1200m [5k] (80’’) 1600m [5k] | 8.4k |
| B | Reverse Ladder, 1400m [5k] (90’’) 1000m [5k] (80’’) 800m [5k] (70’’) 600m [5k] (60’’) 800m [5k] (70’’) 1000m [5k] (80’’) 1400m [5k] | 7k | |
| C | No Session | ||
| March, 23rd | A | Short Intervals, 2x 6x 600m[5k] (50'') (400m jog) | 7.2k |
| B | Short Intervals, 2x 5x 600m[5k] (50'') (400m jog) | 6k | |
| C | 3x (600m [1.5k] 300m[800m] 200m[800m])(1') (400m jog) | 3.3k | |
| March, 16th | A | Short Intervals, 4x (400m,800m,400m)[5k](200m jog)(400m steady) | 8k |
| B | Short Intervals, 4x (400m,600m,400m)[5k](200m jog)(400m steady) | 7.2k | |
| C | 2x 3x 600m [1.5k] (1') (5') | 3k | |
| March, 9th | A | Long Intervals, 3x 2000m [5k] (2’) + 1000m [5k] (90’’) + 3x 400m [3k] (50’’) | 8.2k |
| B | Long Intervals, 3x 1600m [5k] (90'') + 1000m [5k] (90’’) + 3x 400m [3k] (50’’) | 7k | |
| C | 2x 4x 400m [1.5k] (1') (5') | 3.2k | |
| March, 2nd | A | Short Intervals, 10x 800m [5k] (1') | 8k |
| B | Short Intervals, 8x 800m [5k] (2') | 6.4k | |
| C | "Up the clock", 600m (4'), 700m (5') 800m (6'), 900m (7') ,1000m, run faster than 1500m pace |
4k | |
| February, 23rd | A/B | Long Intervals, 4 x 1600m [5k] (400m jog) + 5 x 150m [800m] (150m walk back) | 7.2k |
| C | 3x { 3x 300m (1') } (400m job in between set), run at 800m and faster pace | 2.7k | |
| February, 16th | A | Long Intervals, 6 x 1200m [10k] (90'') + 6 x 200m [1.5k] (200m jog) | 8.4k |
| B | Long Intervals, 5 x 1200m [10k] (90'') + 6 x 200m [1.5k] (200m jog) | 7.2k | |
| C | "Down the clock", 600m (6') 500m (5') 400m (4') 300m (3') 200m (2') 100m (1'), run at 800m and faster pace | 2.1k | |
| February, 9th | A/B | Short Intervals, Paarlauf (400m/each for a combined total of 25 laps) | 5k |
| C | 4x (4x 200m (1' per rep)) (3'/400m jog in between sets) | 3.2k | |
| February, 2nd | A | Mixed Intervals, 5x (1200m [5k] (1') + 400m [3k] (2') | 8k |
| B | Mixed Intervals, 6x (1000m [5k] (1') + 200m[3k] (2')) | 7.2k | |
| C | 3k steady run in park (w/u), 4x 150m [Standing start, 50m to build up, 50m @ 85% effort, 50m to run out] (jog back to start position), 3' min walk, 4x 70m [Falling start, max effort] (3' min walk), Hurdle Mobility Drills (80x clearances), 3k steady run in the park (c/d) | 6.9k | |
| January, 26th | A/B | Long Intervals, 2x 4x 1000m [5k] (1') (3' between sets/400m jog) | 8k |
| C | 2x 5x 300m [1500m pace] (1') (8' easy jog in between sets) | 3k | |
| January, 12th | Cancelled |