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 Notes
14 May 1 mile timed effort plus 4 x 2 minutes @ 5k pace 90 secs Focus: driving arms
21 May (3 minutes @ 5k pace plus 3 minutes @ half marathon pace) x 4 sets. Plus strides 90 secs Focus: driving arms
28 May BANK HOLIDAY - no session    
4 June Paarlauf Relay 300m effort / 100m jog back. 20 minutes continuous run Focus: head high
11 June 10 minutes easy, 4 x 2 minutes @ mile pace plus 4 strides 90 seconds Focus: high hips
18 June Increasing pace 10 minutes plus 8 x 200m @ mile pace with 200m jog recovery   Focus: high hips
25 June Oregon circuits    
2 July Indian file for 20 minutes continuous run Focus: high knees
9 July 5-6 x 4 minutes @ 5k pace 90 secs Focus: high knees
16 July 4 mins, 6 mins, 8 mins, 6 mins, 4 mins @ 5k pace 90 secs Focus: high hips
23 July 7-8 x 3 mins @ 5k pace 90 secs Focus: high hips