Tuesday Track Sessions at Paddington

Running coaches Andrew Reeves, Sarah Pemberton, Max Harrison-Tosatto and Laura Carmichael 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

We now focus on the Cross Country season, training at mainly at 5k and 10k pace, while maintaining 3k speed. We encourage all our runners to participate in the Met and Sunday League races, which are open to all, as well as the myriad of championship races, which may have certain eligibility criteria based on your location and claim status. 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
16/10/18 Pyramid: 400m, 600, 800, 1000, (12000), 1000, 800, 600, 400 @ 5k pace with 200m jog recovery 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. 
23/10/18 Oregon circuits: Multiple laps of track at 10k pace followed by exercises (x10). Whole body strength-endurance: Running at 10k pace while tired. Do the exercises all-out and then try to maintain the 10k pace.  If you hate this session you probably need to do more of it! Discuss with us if you find any part of this too difficult - we can adapt it to suit.
30/10/18 4-6 x 1200m @ 5k pace with 200m slow jog recovery + 4x60m rolling strides Long reps for XC and marathon training. Strides for speed maintenance.
6/11/18 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 Met League on Saturday 10 November. Aim to be well recovered between sets. Should finish the session still able to do more.
13/11/18 Yasso 800m: 7-10 x 800m in the same mins:sec as your marathon target time in hrs:mins, with same time jog recovery in between reps For example, if you are targeting a 3:30 marathon then do each 800m in 3mins 30 sec. Then jog recovery also for 3mins 30 sec. Good marathon speed endurance training and a good benchmark.
20/11/18 5-6 x 1200m with first 800m @10k pace and last 400m @5k pace. 200m jog recovery Switching between 10k and 5k pace in a rep - practising surging and finishing fast in a race. Pub trip to the Warrington as it's Max's last week - all welcome to join for food and drink.