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
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 and finish
25/04/2019 2x (4x 400m@1500m on 2min] [5-7min] 1500m focus. Lighter session pre SAL match