Tuesday Track Sessions at Paddington

Running coaches Andrew Reeves and Sarah Pemberton 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

With the XC season all but over, we are now focussing on road racing, including marathon specific training.  From mid April, we switch to preparation for the summer track season and 5k and 10k road races. 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
6/3/18 400m, 600m, 800m, 1000m, [1200m], 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m with option of not doing the 1200m rep) Pyramid session: Make sure you don't go off too fast! - particularly important in this case as the increasing distance will naturally make the efforts harder. First reps should feel easy.
13/3/18 Non Marathoners: 6-8 x 800m (alternating 5k and 3k - 1-3-5-7 @5k, 2-4-6-8 @3k) [200m jog]
Marathoners do 5x800m, then 2-3miles at MP
Non-Marathoners: Practising changes of pace
Marathoners: Running at marathon pace while tired
20/3/18 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 8-10x800m at 5k pace with 400m jog recovery. Pub trip to Warrington - all welcome for food and drink. 
27/3/18 4-6 x 1200m @ 5k pace with 200m slow jog recovery + 4 x 60m rolling strides. Long reps for marathon training.  Strides for speed maintenance.  Rolling from 70m.
3/4/18 Oregon circuits: Multiple laps of track at 10k pace followed by exercises. Whole body strength-endurance:  Running at 10k pace while tired.
10/4/18 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. Pub trip to Warrington - all welcome for food and drink. 
17/4/18 8, 10 or 12 x 400m @ 3k pace with 200m jog in between + 4 x 60m strides For those doing London Marathon just do the warm up, 3 to 5 reps to keep the legs ticking over and then a cool down