Beginners' Introduction to Speed – Saturdays
From the end of May we hope to offer a short (6 week) series of sessions on Saturday mornings aimed at beginners and other club members not familiar with interval training; these will use a variety of venues near the Seymour Centre.
The aim is to prepare for the club Grand Prix summer series of races (1k, 1 mile, 3k and 5k) which are accessable to all club members and an important part of the clubs event calendar – follow this link for details of the races. The Grand Prix series is part of the club championships and most of our best runners will be there but so will all the other people who count – and that includes you!
We assume you can run 2 parks (4 miles) comfortably and if you have done a lot of races or train regularly on a track then these sessions are probably not the best choice for you.
Coaching will be by Audrey Amara (who recently joined the club from California) and Malcolm Hinsley (UKA L2).
Please sign up to book a place, but please note that we'd like you to commit to all 6 sessions (and there will be a bonus session on 25 July before the 5k). Any questions about this please contact us. We'll run the sessions on Saturday mornings from 06 June till 11 July, with an extra session on 25 July. There is no charge but you have to be a club member and please remember to bring your Serpie card to ensure free access to the Seymour facilties, and be in the club room by 9:30am. Baggage can be stored in the club room.
There will be a limit of 20 people, but the list allows for more in case of cancellations.
We expect a mix of abilities and we aim to cater for everyone. The sessions will take about 1hr elapsed time, and there will be time for chat and tea in the club room afterwards if you like.
Here's the session plans and races, but please note we will adjust these on the day.
| Date |
Session |
| 06 June |
Intro. and goal setting Fartlek around Hyde Park: 10 min. warm-up, 2 X(30 sec., 1 min., 2 min., 1 min., 30 sec.), 10 min. cool down |
| 13 June |
15 min. warm-up, Kensington Gardens 4 X 800m loop, 15 min. cool down |
| 20 June |
Fartlek: 10 1+1 2+1 4+2 4+2 2+1 1+1 10 minutes (10 mins w/up and down, x+y as effort+recovery) |
| 27 June |
Warm-up jog to Regents Park Track 4 X 400, 1 X 1 mile, cool down back to Seymour |
| 04 July |
TIME TRIAL: 2 miles (3 km.), OR 5 km. |
| 1 July |
3-5 x 1 km, Regents Park end of session talk and review goals from week 1 |
| 14 July |
GP series 1 mile, Willesden Track |
| 18 July |
GP series 1km, Hyde Park |
| 23 July |
GP series 3km, Battersea Park |
| 25 July |
Bonus session for those aiming at the 5km |
| 30 July |
GP series 5k, Battersea Park |