Tuesday Track Sessions at Willesden
Track coaches Malcolm 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. Track use fee is £2.40.
Full details of the programme are below and are also sent to the mailing list each week.
Sessions
Preparing for this winter's cross country races and endurance road races and looking forward to the spring marathon season.
| Date | Session | Recoveries | Pace/Notes |
| 06/12/11 | 3 x 800m (2 mins rec), 3 x 600m (90 secs rec), 3 x 300m (60 secs rec) | 5k pace with last 150m of each 300m run faster | |
| 13/12/11 | Christmas 300m Relay (25 minutes | Jog forward 200m recovery | Teams of 3 |
| 20/12/11 | 3 x (5 mins at 10k pace immediately followed by 5 mins at 5k pace) | Continuous run | 4 seconds per lap differential between efforts |
| 27/12/11 | No session | ||
| 03/01/12 | 5 mins, 4 mins, 3 mins, 2 x 2 mins, 2 x 1 min | 90 secs recovery | 5k pace |
| 10/01/12 | 6 x Yasso 800s | Continuous run at your marathon related oace | |
| 10/01/12 | 5 x 800m | 2.5 mins recovery | Of each 800m, the first 400m is run at 5k pace and the second 400m at 3k pace (i.e. 4 secs per lap quicker) |
| 17/01/12 | 3 x 3 mins, 2 x 6 mins, 3 x 3 mins, 3 x 1 min | 90 secs recovery | 10k pace, with 1-minute efforts run faster |
| 24/01/12 | 4 x 1000m + 5 x 400m | 90 secs after 1k. 400s with reducing recoveries of 60, 45, 30, 15 secs | 1k at 10k pace. 400s at 5k pace |
| 31/01/12 | 1600m at marathon pace, 1600m at half marathon pace, 1600m at 10k pace, 800m at 5k pace, 400m at 3k pace | Continuous run | Pace increases by 4 secs per lap per segment. Don't start too fast! |
| 07/02/12 | 6 or 7 Yasso 800s | Continuous run at marathon related pace | |
| 07/02/12 | 4 x (1000m + 200m + 200m) | Recoveries 90 secs, 30 secs, 3 mins | 5k pace with 200s run faster |
| 14/02/12 | 5 x 7 mins | 90 secs recovery | 10k pace |
| 14/02/12 | 3 x (150m, 600m, 800m, 150m) | 2 mins recovery and 1 lap jog between sets | 5k pace with 150s run faster |
| 21/02/12 | 3 x (1 min, 2 mins, 3 mins) | Recovery equal to the time run | 3 mins at 5k pace. Other efforts run faster |
| 28/02/12 | 1 x 1000m + 3 x (600m, 400m, 200m) | 90 secs after 1k and between efforts. 3 mins between sets (i.e. after the 200m) | 1k at 5k pace. Other efforts at 3k pace |
| 06/03/12 | 7 or 8 Yasso 800s | Continuous run at marathon related pace | |
| 06/03/12 | 5 x 400m (reducing recoveries of 60, 45,30, 15 secs. Then 1 x 2000m. Then 4 x 200m with 60 secs recovery | 5k pace with 200s run faster | |
| 13/03/12 | 3 x (1800m + 600m) | 2 mins recovery | 1800s at 10k pace. 600s at 5k pace |
| 13/03/12 | 3 x 4 mins (2.5 mins recovery), 2 x 3 mins (2 mins rec), 2 x 2 mins (60 secs rec)2 x 1 min (60 secs rec) | 4 & 3 mins at 5k pace. Other efforts run faster | |
| 20/03/12 | 6 x 1500m | 90 secs recovery | 10k pace |
| 20/03/12 | 4 x 1500m | 2.5 mins recovery | 5k pace |
| 27/02/12 | 4 x (3 x 400m) | 60 secs between efforts and 3 mins between sets | 5k pace with the last 400m of each set run at 3k pace (i,e, 4 secs per lap faster |
| 03/04/12 | 8 x Yasso 800s | Continuous run at marathon related pace | |
| 03/04/12 | 10 x (400m + 100m) | 75 secs after 400m and 45 secs after 100m | 400s at 5k pace with 100s faster |
| 10/04/12 | 2 x (1800m, 1200m, 800m, 400m) | 2 mins recovery between efforts and 1-lap jog between sets | 10k pace with 400m at 5k pace |
| 10/04/12 | 2 x (600m, 600m, 300m) | 2 mins recovery | 3k pace |
| 17/04/12 | 5 x 4 mins | 3 mins jog recovery | 5k pace |
| 17/04/12 | 3 x (600m + 300m) | Jog fwd 100m after 600m and 200m after 300m | 3k pace |
| 24/04/12 | 3 x (400m, 200m, 400m, 200m, 400m) | No breaks between efforts within set. 1-lap jog between sets | 400s at 3k pace with 200s at an easy run |