Tuesday Track Sessions at Paddington

Running coaches Andrew Reeves and Sarah Pemberton organise the Serpentine track session for seniors on Tuesday evenings at Paddington Track.

Paddington Track The coached session starts at 7pm and typically consists of a brief explanation followed by a group warmup involving dynamic exercises and drills designed to improve your running and to get you ready for the sessions itself. The groups are divided by ability / experience with the more advanced runners tending to cover a greater distance or having shorter recoveries whilst the others tend to do slightly less or have greater recoveries. Current abilities of participants range from about 33 minutes for a 10K through to around 46 minutes for the same distance.

The workouts usually finish by around 8:15/30pm. 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.

More details on the session itself, its suitability, and more personalised advice can be gained by emailing the Paddington Coaches. If you're new to the session, please seek out one of the coaches before the session starts.

If you are new to track training please consider using the beginner / improver type session on Monday night at Paddington.

Full details of the programme are below and are also sent to the mailing list each week.

Sessions

The sessions from the beginning of January will help maintain speed endurance for those training for a half-marathon or marathon in the spring (running at 10K and 5K pace), with some shorter and faster reps (3k pace) to train for the ongoing XC season. For those training for a marathon, you may find it helpful to alternate between a track session one week and a 8-10 mile run at your marathon pace the next. We will continue to incorporate technical warm ups with equipment to help our form and efficiency.

Date Session Recoveries / Notes
3/1/17 10mins @ 10k pace; 5-6 x 800m @5k pace, 4 x 200m @1500m pace; 400m slow jog between sets. Speed endurance session with some pace work at the end. 
10/1/17 10mins @ 10k; 3 x 1200m (first 800m @ 5k, followed by 300m @ 3k, followed by 100m @ 1500m pace); 400m slow jog between sets. Multi-pace session - sharpener before the fourth Met League. Aim to be well recovered between sets.
17/1/17 Paarlauf session: Pair up with someone of similar ability to relay around the track. Up to 45 mins of continuous runningRun 300m then jog BACK 100m to tag your partner and repeat. Paarlauf is a great way to work and train the lactate shuttle energy system. Excess lactate produced during the fast leg must be metabolised during the slow leg of the relay to prevent lactate build-up.
24/1/17 4-6 x 1400m @ 5k pace with 200m jog between reps Session to work on endurance by lengthening the reps. Tough session with high volume. 
31/1/17 400m, 600m, 800m, 1000m, 1200m, 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m) Pyramid session: Make sure you don't go off too fast! - particularly important in this case as the increasing distance will naturally make the efforts harder. First reps should feel easy.
7/2/17 tbd