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 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 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 50 minutes for the same distance, but while the Monday beginner session is on hold all abilities are welcome.

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. Please arrive in plenty of time to avoid the queues.

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

We are now concentrating on the X-country season, with 5 Met League, 5 Sunday League and a further 10+ championship matches over the season. We encourage everyone to take part in these races - they are a great way to build strength over the winter and to socialise with other Serpies in the pub afterwards. We will also continue to incorporate technical warm ups with equipment and drills to help our form and efficiency, as well as using some sessions to focus on building strength. These sessions are also suitable for those training for an autumn marathon, with some sessions marathon specific.

Date Session Notes
3/10/17 Yasso 800s: 6 to 10 x 800m @ same time in mm:ss as your target marathon in hh:mm with slow 400m jog in between. Should take almost as long as the 800m. Easiest way to describe this to non-marathon runners is 8x800m at 5k pace with 400m jog recovery. Aim to do 10 if you're training for an October/early November marathon. 
10/10/17 10mins @ 10k; 2-3 x 800m @ 5k; 2-3 x 400m @ 3k; 200m jog between reps and 400m jog between sets. Multi-pace session - sharpener before the first Met league XC race. Aim to be well recovered between sets. Should finish the session still able to do more. Pub trip to Warrington - all welcome for food and drink. 
17/10/17 Paarlauf session: Pair up with someone of similar ability to relay around the track. Up to 45 mins of continuous running: Run 300m at 5k pace 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.
24/10/17 400m, 600m, 800m, 1000m, [1200m], 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m with option of not doing the 1200m rep) 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. Pub trip to Warrington - all welcome for food and drink. 
31/10/17 5-7 x 1000m @5k (odd reps) @10k (even reps) 200m jog recovery. Transitioning between 10k and 5k pace. 
7/11/17 10mins @ 10k; 2-3 x 800m @ 5k; 2-3 x 400m @ 3k; 200m jog between reps and 400m jog between sets. Multi-pace session - sharpener before the second Met league XC race. Aim to be well recovered between sets. Should finish the session still able to do more. Pub trip to Warrington - all welcome for food and drink. 
14/11/17 10mins at 10k; 4-6 x 600m @5k; 10 mins at 10k.   200m jog recovery between reps; 1 lap jog recovery between sets.
21/11/17 tbd