Tuesday Track Sessions at Paddington
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. 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 46 minutes for the same distance.
The workouts usually finish by around 8:15/30pm. A track fee of £1.05 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.
The sessions from the beginning of January will help maintain speed endurance for those training for a half-marathon or marathon in the spring (running at 10K and 5K pace), with some shorter and faster reps (3k pace) to train for the ongoing XC season. For those training for a marathon, you may find it helpful to alternate between a track session one week and a 8-10 mile run at your marathon pace the next. We will continue to incorporate technical warm ups with equipment to help our form and efficiency.
|Date||Session||Recoveries / Notes|
|7/2/17||10mins @ 10k; 2-3 x 800m @ 5k; 2-3 x 400m @ 3k; 200m jog between reps and 400m jog between sets.||Multi-pace session - sharpener before the last Met league XC race. Aim to be well recovered between sets. Should finish the session still able to do more.|
|14/2/17||Yasso 800s: 8 to 10 x 800m @ same time in mm:ss as your target marathon in hh:mm with slow 400m jog in between. Should take almost as long as the 800m.||Easiest way to describe this to non-marathon runners is 8x800m at 5k pace with 400m jog recovery. We started at 8 then did 9 now up to the full 10. A long session.
|21/2/17||4-6 x 1400m @ 5k pace with 200m jog between reps||Session to work on endurance by lengthening the reps. Tough session with high volume. This will be the last track session that can benefit your training for the Club Championship half marathon at Milton Keynes on 5 March.|
|28/2/17||8, 10 or 12 x 400m @ 3k pace with 200m jog in between||One of the classics! It is still important to keep training your pure speed even if you are training for longer distances.|
|7/3/17||Oregon circuits: Multiple laps of track at 10k pace followed by exercises.||Whole body strength-endurance: Running at 10k pace while tired.|