Monday Track Sessions at Paddington

Paddington TrackWe organise this foundation track session for Serpentine adults on Monday evenings at Paddington Track.

These sessions are aimed at those who are new to structured interval training and want to improve their speed and endurance. They’re designed for foundation level runners who can comfortably run for 30 minutes (e.g. 2 parks) and would expect to take more than 48 minutes to run a 10k. As well as interval training on the track, sessions will also include running drills and some strength exercises designed to improve your running.

By coming to these sessions you will be able to:

  • get comfortable training on an athletics track
  • improve your pacing
  • develop different running speeds
  • improve your running form, strength and mobility.

Location: Paddington Track. Lockers and free changing rooms are available by reception. A track fee of £1.10 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.

Start: 7.00pm. The session will be finished by 8.15pm.

Contact: foundationcoaching@serpentine.org.uk

Full details of the programme are below and are also sent to the Run Training mailing list each week. Newcomers to structured training may want to check they have their email preferences set up correctly to ensure they receive these emails.

Sessions

These sessions are designed to help you get round your first 10k comfortably or improve your 10k PB.

You’re encouraged to supplement these sessions with the Wednesday night 2½ or 3 Parks run and the club handicap.

Date Main Session Recovery
12 Nov 4-5 x 5 mins at your 10k pace.  Followed by 3-4 x 100m sprints 60 secs between 10k efforts
19 Nov 3-4 x 6 mins at your 10k pace.  Followed by 2 x 200m sprints 60 secs between 10k efforts
26 Nov 3 x 7 mins at your 10k pace.  Followed by 2 x 200m sprints 60 secs between 10k efforts
3 Dec 3 x 8 mins at your 10k pace.  Followed by 3-4 x 100m sprints 60 secs between 10k efforts
10 Dec Oregon Circuits  
17 Dec Paarlauf Christmas Cracker Relay.  Run 300m with 100k jog recovery  
24 Dec No session  
31 Dec No session  
7 January 2019 3 min / 5 min / 8 min / 5 min / 3 min at your 10k pace 60 secs between 10k efforts
14 Jan 4 sets of (3 mins at your 5k pace immediately followed by 3 mins at your half marathon pace) Continuous running
21 Jan 6 x 4 mins at your 5k pace.  Followed by 2 x 200m sprints 90 secs between 5k efforts
28 Jan 5 x 5 mins at your 5k pace.  Followed by 2 x 200m sprints 90 secs between 5k efforts
4 Feb 10 mins at your 10k pace, then 2 x 5 mins at your 5k pace, then 2 x 400m  
11 Feb 6 mins / 4 mins / 2 mins / 4 mins / 6 mins at your 10k pace 60 secs between 10k efforts
18 Feb 4 mins at your 5k pace, 4 mins at 10k pace, 4 mins at half marathon pace, 4 mins at 10k pace, 4 mins at 5k pace 60 secs recovery between efforts
25 Feb 8 x 3 mins at your 5k pace 90 secs between 5k efforts
4 March 7 x 4 mins at your 5k pace 90 secs between 5k efforts
11 March 6 x 5 mins at your 5k pace 90 secs between 5k efforts
18 March 5 x 5 mins at your 5k pace 90 secs between 5k efforts