Tuesday Track Sessions at Willesden
Track coaches David and Malcolm 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 e-groups each week.
Sessions
Preparing for the track season, plus the Serpentine Grand Prix in July, Summer and Assembly League races and other summer races, plus looking forward to summer and autumn marathons.
| Date | Session | Recoveries |
Pace/Notes |
| 15/04/2008 | 3 x (400m, 200m, 400m, 200m, 400m) | 1 lap jog between sets. No breaks within set, i.e. go straight on between 400, 200, etc | 400m at 3k pace and 200s at easy run pace |
| 22/04/2008 | 1200m, 1000m, 800m, 2 x 600m, 2 x 300m | 90 secs rest | 5k pace |
| 29/04/2008 |
1 x 1200m + 4 x 400m For less experienced runners, 2 x 600m @ mile pace + 4 x 150m fast |
2 laps jog after 1200m. 2 mis betweem 400s | 1200m at mile pace. 400s - run first 200m at 3k pace and second 200m flat out |
| 29/04/2008 | 6 x 1200m + 6 x 200m | 90 secs between 1200s and 2 mins between 200s | 1200s at 10k pace and 200s at 3k pace |
| 06/05/2008 | 200m, 220m, 240m, 260m, 300m, 260m, 240m, 220m, 200m | Recovery by jogging forward for remaining part of lap | mile pace |
| 06/05/2008 | 1 x 1000m + 3 x (600m, 400m, 200m) | 90 secs rest after 1k and within sets. 3 mins between sets (i.e. after 200m) | 3k pace, with 200s run faster |
| 13/05/2008 | 1 mile time trial. Followed by 800m at mile pace (30 secs rest), 400m at 2 secs per lap quicker (15 secs rest), 600m at mile pace (60 secs rest), 400m at 3 secs per lap quicker (i.e. a little quicker than first 400m) | ||
| 13/05/2008 | 1 mile time trial. Followed by 6 x 800m, continuous run. | Odd numbered laps run at 10k pace, even numbers run at 3k pace (i.e. 8 secs per lap quicker) | |
| 20/05/2008 | 2 sets of 4 x 400m | Reducing recoveries of 60, 40, 20 secs. 90 secs between sets. | mile pace |
| 27/05/2008 | 1 x 1000m, 2 x 800m, 4 x 200m | 2 mins rest throughout | mile pace |
| 27/05/2008 | 5 x 1200m + 5 x 400m | 45 secs rest after 1200s and 90 secs after 400s | 1200s at 10k pace: 400s at 3k pace |
| 03/06/2008 | 400m, 1000m, 1200m, 800, 200m | 2 mins rest throughout | 3k pace |
| 10/06/2008 | 2 x 1200m at mile pace. 2 laps easy jog after each 1200. Then 6 x 200m fast | Reducing recoveries between 200s of 45. 40. 35. 30. 25 secs | |
| 10/06/2008 | 4 x 1000m + 5 x 400m | 90 secs rest between 1000s. Reducing recoveries between 400s of 60, 45, 30, 15 secs | 5k pace |
| 17/06/2008 | 3 x 800m ( 3 mins rest). Then 2 laps easy jog. Then 6 x 200m fast | Reducing recoveries between 200s of 30, 25, 20, 15, 10 secs | mile pace |
| 24/06/2008 | 1000m at mile pace, then 600m at 2 secs per lap quicker, then 400m at a further 2 secs per lap quicker, then 4 x 150m, fast | 2 laps jog recovery between efforts and jog fwd 250m after each 150m | |
| 24/06/2008 | 6 x 1600m | 75 secs rest | 10k pace |
| 01/07/2008 | 4 x 600m at mile pace, then 4 x 300m (first 200m at mile pace, last 100m flat out) | 2 laps jog after each 600m and 2 mins rest after each 300m | |
| 01/07/2008 | 1200m, 800m, 600m, 400m | 2 mins rest | 3k pace |
| 08/07/2008 | 8 x 400m at mile pace. 2 mins rest after each 400, then 2 laps jog recovery, then 4 x 200m. First 100m at mile pace: second 100m flat out. 2 mins rest between each 200. | ||
| 08/07/2008 | 3 x (5 x 400m) | Reducing recoveries of 60, 45, 30, 15 secs. 90 secs between sets. | 5k pace |
| 15/07/2008 | Serpentine 3k Championship | To be held in Battersea Park (road race) | No Willesden session |
| 22/07/2008 | Serpentine 1 mile Championship | To be held at Willesden Stadium (track mile) | No normal session |
| 29/07/2008 | 2 x 1000m + 2 x 600m + 3 x 300m | 2 mins recovery throughout | 3k pace |