Tuesday Track Sessions at Paddington

Running coaches Andrew Reeves, Sarah Pemberton and Max Harrison-Tosatto 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.

The workouts usually finish by around 8:15/30pm. 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. 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 now focus on the road racing season, training at mainly 10k pace, while maintaining 3k and 5k pace, in preparation for the club champs 10k on 30 September and the Autumn Road Relays on 23 September / 6 October. 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. 

Date Session Notes
4/9/18 If you have run the Club Champs Half: extended Runtech and Yoga for runners including some gentle running.
Otherwise: Pyramid: 400m, 600, 800, 1000, (12000), 1000, 800, 600, 400 @ 5k pace with 200m jog recovery
Choice of session depending on whether you have run the Club Champs Half Marathon race over the weekend.
11/9/18

5-6 x 1500m @ 10k with 100m slow jog recovery

10k race practice as prep for 10k club champs on 30th. Trip to Le Cochonnet (pizza) on Lauderdale Rd (note new location) - all welcome for food and drink.

18/9/18

*******AT BATTERSEA PARK - MEET AT THE BANDSTAND AT 7pm FOR WARM UP*******

Yasso 800m: 7-10 x 800m in the same mins:sec as your marathon target in hrs:mins, with same time jog recovery in between reps (Note the length of the central avenue is 800m - stay on the left and beware other park users).

*******AT BATTERSEA PARK - MEET AT THE BANDSTAND AT 7pm FOR WARM UP*******

For example if you are targetting a 3:30 marathon then do each 800m in 3mins 30 sec. Then jog recovery also for 3mins 30 sec.  Good marathon speed endurance training and a good benchmark.

25/9/18

2 x [4-6 x 400m @ 3k, 200m jog recovery] 400m jog between sets

Classic 3k pace session to maintain your speed. Those training for marathon should be doing a few laps before the session starts as soon as you arrive and perhaps some after as well.

2/10/18

5-7 x 1000m @5k (odd reps) @10k (even reps), 200m jog recovery

Transitioning between 10k and 5k pace.
9/10/18 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.