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. There is no fee for use of the track during these sessions. Lockers are located by reception and require a returnable £1 coin to operate. Use of the showers and changing rooms costs £2.80 payable at 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
11 November 10 minutes at your 10k pace plus 4 x 400m at your 3k pace plus 5 minutes at your 5k pace  
18 November 25 minutes of Indian file  Continuous run
25 November Pyramid: 7 min, 5 min, 3 min, 5 min, 7 min at your 10k pace plus running drills  60 secs  betwen efforts
2 December 5 x 5 mins at your 10k pace plus Relays (200m each) 60 seconds
9 December Oregon Circuits - 25 minutes  
16 December Christmas Cracker / Paarlauf Relay.  25 mins at your 5k pace  
23 December No Session  
30 December No Session  
6 January 2020 8 x 3 mins at your 10k pace plus running drills 60 seconds
13 January 6 x 4 mins at your 10k pace plus Relays (200m each) 60 seconds
20 January 5 x 5 mins at your 10k pace plus running drills 60 seconds
27 January 4 x 6 mins at your 10k pace plus Relays (200m each) 60 seconds
3 February 3 x 8 mins at your 10k pace plus running drills 60 seconds