Tuesday Track Sessions at Paddington

Paddington TrackTHIS SESSION REMAINS SUSPENDED UNTIL FURTHER NOTICE

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

The aim for the next couple of months is to focus on training at 5K and 10K pace for speed endurance, whilst continuing with some faster paced reps. Reps will continue to be longer over the winter to build endurance. As usual, there will be a technical warm up with drills before the start of the session to help our form and efficiency, as well as using some sessions to focus on building strength. 

Date Session Notes
4/2/20 10mins @ 10k; 2-3 x 1200m (first 800m @ 5k, followed by 300m @ 3k, followed by 100m @ 1500m pace); 400m slow jog between sets. Multi-pace session - sharpener before the Met League on Saturday 8 February. Aim to be well recovered between sets. Should finish the session still able to do more. 
11/2/20 6-8 x 800m @ 5k pace. 200m jog between sets.  A classic session! 
18/2/20 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 Nationals XC race. Aim to be well recovered between sets. Should finish the session still able to do more.
25/2/20 10mins at 10k; 4-6 x 600m @5k; 10 mins at 10k.   200m jog recovery between reps; 1 lap jog recovery between sets. Aim is to cover the same amount of distance in the 2nd 10mins as the 1st!
3/3/20 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. 
10/3/20 Yasso 800s: 7 to 9 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 800m at 5k pace with 400m jog recovery. 
17/3/20 400m, 600m, 800m, 1000m, 1200m, 1000m, 800m, 600m, 400m @5k with 200m jog between reps. (total distance 6,800m) 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.
24/3/20 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. Easiest way to describe this to non-marathon runners is 800m at 5k pace with 400m jog recovery. 
31/3/20 Oregon circuits: Multiple laps of track at 10k pace followed by exercises. Whole body strength-endurance: Running at 10k pace while tired.