Thursday Track Sessions at Paddington - Middle Distance

Coaches Nic Barberis and Laura Carmichael organise this middle distance training session for Serpentine adults and juniors (U17 and older) on Thursday evenings at Paddington Track.

Note that the session won't always be coached and it may be taken by some of the regulars without a coach being present at the track

The session starts at 7pm and typically consists of a brief explanation of the session followed by a group warmup involving dynamic exercises and drills designed to improve your running and to get you ready for the session itself. The workouts usually finish by around 8:00-8:15pm with cool down and stretching. A track fee of £1.10 per person may be charged (to be confirmed), payable at track reception. Lockers and free changing rooms are available by reception: try not to leave any valuables by the track. 

Bring both trainers and spikes (if you have them): we may use both, depending on the session.

This session is not for beginners and it is aimed at those interested in competing in short track races over the summer: 800 to 3000m specifically. More details on the session itself, its suitability, and more personalised advice can be gained by emailing the Coach. If you're new to the session, please seek out one of the coaches before the session starts.

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

Date Session Note
07/03/2019 2-3x (200-300-400 -300-200 @1500m [60s]) [6-8min] 1500m focus
14/03/2019 3x (4x 200m @800m [60s]) [10min] 800m focus
21/03/2019 1-2x (7x200 fast),[3,2,1,3,2,1]. 8mins between sets Sprint focus
28/03/2019 2-3x (5x (300m@1500m [50-60s]) [6-8min] 1500m focus
04/04/2019 2x (3x 300m@800m [60s]) [6-8min] 800m focus
11/04/2019
1x450m, 3x250m[3mins], 3x200m[2mins], 3x 150m [1min]. 4-5 mins between sets.
Sprint focus
18/04/2019 3x (4x 300m@ (increasing pace) [100m jog]) [4-5min] Fast pace at end of races
25/04/2019 2x (4x 400m@1500m on 2min] [5-7min] 1500m focus
02/05/2019 800m focus - 3x (4x (200m@800m [40-50s standing recovery) [7-8min]) 800m focus
07/05/2019 1-2x (7x200 fast),[3,2,1,3,2,1]. 8mins between sets Sprint focus
14/05/2019 2x (300-200-300-200-300-200 @800-1500m) [45-50s] [8-10min] Change of pace focus - Light session pre-SAL if competing
21/05/2019 2x (4x 400m@1500m on 2min] [5-7min] 1500m focus
28/05/2019 3x (4x 300m@ (increasing pace) [100m jog]) [4-5min] Fast pace at end of races
06/06/2019 1x (300-200-300-200-300-200 @800-1500m) [45-50s] [8-10min] +600m@800m + 4x200@1500m pace [200m jog] Change of pace focus and race test
13/06/2019 1x450m, 3x250m[3mins], 3x200m[2mins], 3x 150m [1min]. 4-5 mins between sets. Sprinting session - Light session pre-SAL if competing
20/06/2019 2-3x (3x 300m@800m [40-50s]) [6-8min] 800m focus
27/06/2019 3x (4x 300m@ (increasing pace) [100m jog]) [4-5min] Fast pace at end of races
04/07/2019 1x (300-200-300-200-300-200 @800-1500m) [40-45s] [8-10min] +600m@800m + 4x200@1500m pace [200m jog] Change of pace focus and race test
11/07/2019 No session, as there are too many races going on in the week n/a
18/07/2019 2-3x (3x 300m@800m [50s]) [6-8min] 800m focus
25/07/2019 No session as the 5k champs is on n/a
01/08/2019 3x (4x 300m@ (increasing pace) [100m jog]) [4-5min] Fast pace at end of races
08/08/2019 4x 200m@1500m [200m] jog + (600m @800 [30s] 200m@fast) OR 1200m @1500 [30s] 300m@fast + 4x 200m@1500m [200m] jog Race test