Tuesday Track Sessions at Willesden
Track coaches Malcolm, Jeannette, Brendan and Andy organise Serpentine track sessions on Tuesday evenings at Willesden Stadium.
The coached sessions start at 7.00pm with a 15 minute warm-up. Ideally, you will also have jogged 4 times round the track before the group warm-up starts. See here for more information about what to expect and how to interpret the session descriptions. The workouts usually finish by 8.00pm
Full details of the programme are below and are also sent to the mailing list each week.
Sessions
Preparing for the cross country season, winter road races and spring marathons.
| Date | Session | Recoveries | Pace/Notes |
| 26/01/10 | 3 x 1200m + 4 x 200m | 2 mins recovery after 1200m and 2 minutes after 200s | 1200s at 5k pace with 200s run fast |
| 26/01/10 | 6 x 1200m + 4 x 200m | 60/75 secs rec after 1200s and 2 minutes after 200s | 1200s at 10k pace. 200s at 3k pace |
| (Sat, 30 Jan) | (South of England Cross Country Championships) | ||
| 02/02/10 | 2 x (6 x 400m) | 45 secs recovery and 3 minutes between sets | 5k pace but with last 400m of each set run at 3k pace |
| 09/02/10 | 2 x 600m, 2 x 500m, 2 x 400m, 1 x 300m, 1 x 200m | 2-3 mins recovery | 3k pace |
| 09/02/10 | 6 x Yasso 800s | Continuous run | Marathon related pace |
| 16/02/10 | 2 sets of 400m at 10k pace immediately followed by 400m at 3k pace non-stop for 8 laps | Continuous run. 1 lap walk recovery between sets. | 8 second pace differential between efforts. |
| 23/02/10 | 1 mile, 600m, 400m, 300m, 200m | 2 laps jog recovery after 1 mile. 3 mins between other efforts | 3k pace |
| (27/02/10) | (National Cross Country Champs) | ||
| 02/03/10 | 3 x 1000m, 3 x 400m, 3 x 200m | Jog fwd 200m after efforts | 5k pace with 200s run faster |
| 09/03/10 | 5 x 1000m | 2 mins recovery | 5k pace |
| 09/03/10 | 7 x Yasso 800s | Continuous run | Marathon related pace |
| 16/03/10 | 2 X (400m, 600m, 1000m, 600m, 400m) | 90 secs between efforts and 1 lap jog between sets | 5k pace |
| 23/03/10 | 6 x (200m @90% efforts, jog 100m, 100m fast, jog 200m) | Continuous run | |
| 23/03/10 | 5 x 2000m | 90 secs recovery | 10k pace |
| 30/03/10 | 10 x (400m + 100m) | 45 secs after 400m and 90 secs after 100m | 400s at 5k pace and 100s at 3k pace |
| 06/04/10 | 3 x (1000m + 600m) | 90 secs recovery throughout | 5k pace |
| 06/04/10 | 8 x Yasso 800s | Continuous run | Marathon related pace |
| 13/04/10 | 5 x 400m, 5k pace, reducing recs of 60, 45, 30, 15 secs. - 1 lap jog - 1 x 2000m, 5k pace - 1 lap jog - 5 x 200m, 3k pace, 45 secs rec | ||
| 20/04/10 | 10x 300m | Jog fwd 100m recovery | 3k pace |
| 20/04/10 | 4 x 5 mins (for London Marathon runners) | 2 mins recovery | 10k pace |
| 27/04/10 | 2 x 90 secs easy / 90 secs hard 4 x 60 secs easy / 60 secs hard 4 x 30 secs easy / 30 secs hard 4 x 1 5 secs easy / 15 secs hard |
Continuous run | Easy efforts at 5k pace. Hard efforts at mile pace |