Monday Track Sessions at Paddington

Paddington TrackTrack coach Laura Fountain with run leader Laura Stewart organise this foundation track session for Serpentine seniors on Monday evenings at Paddington Track.

These sessions are aimed at those who are new to structured interval training and want to improve their speed and endurance. They’re designed for foundation level runners who can comfortably run for 30 minutes (e.g. 2 parks) and would expect to take more than 48 minutes to run a 10k. As well as interval training on the track, sessions will also include running drills and some strength exercises designed to improve your running.

By coming to these sessions you will be able to:

  • get comfortable training on an athletics track
  • improve your pacing
  • develop different running speeds
  • improve your running form, strength and mobility.

Location: Paddington Track. Lockers and free changing rooms are available by reception. A track fee of £1.05 per person is charged payable at either the entrance to the actual track or at reception. Lockers and free changing rooms are available by reception.

Start: 7.00pm. The session will be finished by 8.15pm.

Contact: Laura Fountain

Full details of the programme are below and are also sent to the Run Training mailing list each week. Newcomers to structured training may want to check they have their email preferences to ensure they receive these emails.

Sessions

These sessions are designed help you get round your first 10k comfortably or improve your 10k PB.

You’re encouraged to supplement these sessions with the Wednesday night 2½ or 3 Parks run and the club handicap.

Date Main Session Recovery/Notes
9 Jan No session due to planned tube strike  
16 Jan 1 mile timed effort & 4-6 x 2 min @ 10k pace  
23 Jan 4 x 5 min @ 5k pace + 2-4x strides  
30 Jan Pyramid session 4 + 6 + 8 + 6 + 4 min @ 10k pace R 60 seconds
6 Feb Oregon Circuits  
13 Feb (3 min @ 5k pace + 3 min @ HM pace) x 4  
20 Feb 10 min @10k + 10 min@5k + 4-6x strides  
27 Feb 10 min @10k + 800m + 600m + 400m + 200m + 2x strides  
6 Mar 1 mile timed effort & 4 x 2 min @ 10k pace