Thursday Sessions at Battersea Park

Running coaches Beate Vogt and Nick Barberis organise the Serpentine coached session for seniors on Thursday evenings at Battersea Park.

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. Ideally, you will have run 1 to 2 miles warm-up easy jog before 7pm. The session will be held in the park and will consist of variable distance/time at mixed pace.

The intention of the session is to be complementary with other Serpentine track session held on Monday/Tuesday and will be mostly longer Lactate Threshold pace intervals interlaced with hill, fartlek, 10k and marathon paced sessions depending on the time of year and goals of the runners. Most of the sessions consist of timed intervals so suitable for ANY pace and ability (nobody will be last or holding anyone up) and ideal for experienced and novice runners. Said that we would advise anybody new to speed sessions to have done few weeks of at least three runs per week, to ensure the body is prepared for harder workouts to avoid injuries: get in contact with the coaches (link below) if you have any doubt about this.

Meeting is at the Battersea Millenium Arena reception. You do not have to pay for the use of the track, but please use the facilities of the Battersea Millenium Arena to store your valuables: the price is £3.00 and covers the use of the changing facilities including lockers and showers.

More details on the session itself, its suitability, and more personalised advice can be gained by emailing the coaches. 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. Between May and July we will focus on preparing the Summer Gran Prix races without forgetting the beginning of marathon preparation for those running a longer race in autumn

Beate and Nick

(In the IAAF Standard Representation of Training Sessions, paces are in round brackets, rest times in square brackets. LT denotes lactate threshold pace.)

Date Session Objective Track or Park

11 May

400m [60s], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m (5-10k pace throughout) Pyramid Session Track
18 May 5-8x (1k @5-10k [60-90s]) Speed Endurance Park (Riverside Terrace)
25 May

10min@LT pace followed by 30min structured Fartlek on ondulated couse (Sausage fartlek)

Fartlek session to practise various paces with active recovery plus work in groups Park
1 June No session - Assembly League Battersea 5k    

8 June

4-6x 6minutes @LT [60s] Classic Lactate thresold session to boost your LT  Park
15 June 6-8x4min@10k [70s] 10k paced session in preparation to the Sri Chinmoy 10k on 24th June Park
22 June Structured Fartlek on flat course - format to be confirmed Fartlek session to practise various paces with active recovery Park
29 June 4-5x 7:30minutes @LT [60s]  Classic Lactate thresold session to boost your LT - Progression from previous weeks Park
6 July 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets

JP Morgan in the park, so we are in the park. Ad-hoc session to prepare the upcoming Summer Gran Prix races

Track
13 July 5-8x (1k @10k [60-90s]) 10k paced session in preparation to the Sri Chinmoy 10k (22nd July) and to complement your training for the upcoming 5k Club Champs Park (Riverside Terrace)
20 July 4-5x 8:00minutes @LT [60s] Classic Lactate thresold session to boost your LT - Progression from previous weeks Park
27 July No session - 5k Club Championship    

Sessions are subject to change