Tuesdays at Maida Vale
Our Endurance track session on Tuesdays is delivered by the following qualified England Athletics coaches: Gavin Edmonds - Athletics Coach Endurance; Will Tucker and Ewan Maynard - Assistant Athletics Coaches; Coach in Running Fitness (CiRF) - Lina Ambruleviciute; Leader in Running Fitness (LiRF) - James Gillanders.
The sessions are for Event Specific Endurance Athletes and Triathletes. If this title sounds confusing, Event Specific is the level up from Foundation in the England Athletics classification. The levels are Fundamental (Juniors), Foundation, Event Specific, Performance, Elite.
You should have a specific time based goal to attend this session and know your current paces and lap times, ie 3k, 5k, 10k pace, etc.
There is no minimum standard for this session but you should be running at least 30 miles per week over 4-7 runs. For Triathletes this may be 3 runs a week and not neccessarily 30 miles but you would ideally be around sub 2:45 for an Olympic diatance triathlon.
Times: Meet punctually at 7pm by the sprint lanes/ main start line for a dynamic warmup and drills, having already jogged 1km. The session finishes around 8pm.
Contact: The criteria is stated above and if you have any questions about your training please feel welcome to contact Gavin gavinedmonds@yahoo.co.uk
Location: Paddington Rec Track, Maida Vale. There is no fee for the track. Bags can be left by the sprint lanes or there are lockers which require a returnable £1 coin. Showers and changing rooms cost £3.15 payable at reception.
If you are a committed runner or triathlete who is considering joining the club, you are welcome to join one of these sessions to try out the club. Please sign up here for this.
16 Weeks Spring Marathon Season
The programme is suitable for any endurance distance including the marathon.
Session pace alternates each week between 10k and 5k pace so the body isn't overloaded with too much high V02Max running on a weekly basis, which isn't great for recovery within the schedule of a marathon programme.
For those racing 5k to 10k you might want to add some 5k pace work later in the weeks when we are run 10k pace during our Tuesday session.
There are more important runs that make up a successfull endurance training schedule, so make sure you are also doing those! As always feel free to ask the coaches for advice on racing, physiology, strength, nutrition, etc.
Date | Main Set | Paces | Description |
23rd Jan | 400m / 600m / 800m / 1000m /1200m /1000m / 800m / 600m / 500m / 5k / 200m jog recovery (100m after 400m/600m reps) | 5k | Pyramid at 5k pace. |
30th Jan | 7 x 1100m 10k / 100m jog recovery | 10k | Medium length reps for 10k short recovery |
6th Feb | 4 x 1600m 5k / 75 seconds static recovery | 5k | Large volume 5k reps |
13th Feb | 1600m / 1000m / 10 x 300m / 800m / 1600m / all at 10k with 30 seconds static recovery throughout | 10k | Almost an Inverse Pyramid. Long reps into very short reps into long again |
20th Feb | 800m / 600m / 800m / 600m / 800m / 600m /800m / 600m / 800m / all at 5k with 200m jog recovery throughout | 5k | 5k switching rep lengths |
27th Feb | 5-6 x (400m MP / 400m HM / 400m 10k / 400m 5k / 75 seconds static recovery | Mix | Progression mile reps, each lap is 4 seconds faster |
5th Mar | 4-5 x (400m 3k / 800m 5k) 400m jog recovery | 3k/5k | 1200m reps where the first lap is 4 seconds faster than the following 2 |
12th Mar | 2600m 10k / 4 x 800m 5k / 1600m 10k / 200m jog recovery | 10k/5k | 5k work sandwiched between large 10k reps |
19th Mar | 2 x [ 6 x (400 MP / 400 5k continuously alternating) ] 400m jog recovery between the two sets | MP/5k | 4800m reps switching between marathon pace and 5k. Base your times on a taregt MP or 5k pace. 12 seconds lap difference between the two |
26th Mar | 5 x (1200m 10k / 400m 5k)/ 75 seconds static recovery | 10k/5k | Mile reps with a pick up in the last lap |
2nd Apr | 10 x 800m 5k / 400m jog recovery 2:00-2:30 | 5k | Yahoo 800s. Take your marathon target in hours/minutes and run your 800s in the same minutes/seconds. This translates to 5k pace. Recoveries are no more than 2:30 (no matter what Bart Yasso says) |
9th Apr | 6-8 x 6’ 10k/LT / 75 seconds static recovery | 10k | Mile reps at between 10k and LT pace (LT being a race pace you could sustain for up to an hour.) This is 12 days our from the London Marathon and final chance to make a difference |
16th Apr | 2 x 1000m 3k 200m jog recovery / 10 x 300m 3k 100m walk in no less than 90 seconds | 3k | Some serious 3k work to get the legs moving! Do not attend this if you are running a marathon in 5 days |
23rd Apr | 6 x (600m 10k / 400m 5k / 200m 3k) 400m jog recovery between each of the six sets | Mix | Progression 1200m reps at fast pace |
30th Apr | 4 x (4 x 400m 5k reducing recoveries of 45”/30”/15”) 5 seconds static recovery between sets | 5k | Reducing recoveries at 5k pace |
7th May | Mile Time Trial / 2 miles MP (marathon / 20 mile pace) | Mile | The annual Mile TT! |