Tuesday Track Sessions at Paddington

Paddington TrackTHIS SESSION REMAINS SUSPENDED UNTIL FURTHER NOTICE - BUT SEE RECOMMENDED SESSIONS BELOW THAT YOU CAN DO ON YOUR OWN

Running coaches Andrew Reeves, Sarah Pemberton, Laura Carmichael and Gavin Edmonds organise the Serpentine track session for seniors on Tuesday evenings at 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 session 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. 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. 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

Here are some classic 3k, 5k and 10k sessions for you to do during the Lockdown and up to the New Year . Reps will continue to be longer over the winter to build endurance. Remember to still do a warm up and cool down.  Oregon Circuits also available every Wednesday at 6:30pm via Zoom - just watch out for the session details on Facebook. 

Date Session - On Track Rough Equivalent on Road (approx. values given for a 19 mins 5k runner)
10/11/20 6-8 x 800m @ 5k pace. 200m jog between sets.  6-8 x 3mins @ 5k pace. 75s jog between sets. 
17/11/20 10mins at 10k; 1 lap recovery; 4-6 x 600m @5k, 200m jog recoveries; 1 lap recovery; 10 mins at 10k.   10mins at 10k; 2:30mins jog recovery; 4-6 x 2:15mins @5k, 75s jog recoveries; 2:30mins jog recovery; 10 mins at 10k.
24/11/20 4-6 x 1400m @ 5k pace with 200m jog between reps 4-6 x 5:15mins @ 5k pace with 200m jog between reps
1/12/20 4-6 x (800m @ 10k, 400m @ 5k, 200m@ 3k) with 200m between reps.  Looking for the change of pace.  4-6 x (3mins @ 10k, 90s @ 5k, 45s @ 3k) with 75s jog recovery between reps.  Looking for the change of pace. 
8/12/20 Pyramid: 400m, 600m, 800m, 1000m, 1200m, 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m) Make sure you don't go off too fast!  First reps should feel easy, but you will feel it after the 1200m. Pyramid: 90s, 2:15mins, 3mins, 3:45mins, 4:30mins, 3:45mins, 3mins, 2:15mins, 90s @5k with 75s jog between reps. (total time: 25:30mins) Make sure you don't go off too fast!  First reps should feel easy, but you will feel it after the 1200m.
15/12/20 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. Yasso 800s (or should that be 'Yasso 3mins'): 8 to 10 x 3mins @ 5k pace with 3mins jog in between. 
22/12/20  6-8 x 600m @ 3k, 200m jog recovery + 4x60m strides followed by crackers and mince pies 6-8 x 2mins @ 3k, 75s jog recovery + 4x10s strides followed by crackers and mince pies
29/12/20 New Year's Paarlauf (if restrictions allow): Pair up with someone of similar ability to relay around the track. Up to 45 mins of continuous running: Run 300m then jog BACK 100m to (virtually) tag your partner and repeat. Difficult to translate Paarlauf onto road.  Instead try New Year's Fartlek:  10mins at 10k; Slow, medium fast between lamp posts (or other street markers) in turn for 15mins; 10mins at 10k