Monday Track Sessions at Paddington

IMPORTANT UPDATE –– Due to circumstances beyond the club’s control, we are unable to hold the Monday evening track workout at Paddington tonight (13 July).  However, rather than cancelling the session, we will be holding it on the running track in Regents Park, still starting at 7.00pm.

The track is on the north side of Regents Park, close to London Zoo, between the Outer Circle and Prince Albert Road.  What3Words location reference: https://what3words.com/quite.lush.camera

Please be aware that there are no changing facilities at the Regents Park track.  There are public toilets in a number of locations in the park with those at The Hub being the closest (https://what3words.com/link.direct.talent), and they should be open until 7.00pm.

We organise this foundation track session for Serpentine adults on Monday evenings at Paddington Track.

These sessions are aimed at those who are new to structured interval training and want to improve their speed and endurance. They’re designed for foundation level runners who can comfortably run for 30 minutes (e.g. 2 parks) and would expect to take more than 48 minutes to run a 10k. As well as interval training on the track, sessions will also include running drills and some strength exercises designed to improve your running.

By coming to these sessions you will be able to:

• get comfortable training on an athletics track
• improve your pacing
• develop different running speeds
• improve your running form, strength and mobility.

Location: Paddington Track. There is no fee for the track. Bags can be left trackside (no valuables please) with us, or lockers (if you have valuables) are located by reception which require a returnable £1 coin, or a token which also costs £1. Showers and changing rooms cost £3.15 (as of February 2023 and subject to change from time to time) payable at reception.

Start: 7.00pm. The session will be finished by 8.15pm.

Contact: foundationcoaching@serpentine.org.uk

Full details of the programme are below and are also sent to the Run Training mailing list each week. Newcomers to structured training may want to check they have their email preferences set up correctly to ensure they receive these emails.

Sessions

These sessions are designed to help you get round your first 10k comfortably or improve your 10k PB.

You’re encouraged to supplement these sessions with the Wednesday night 2½ or 3 Parks run and the club handicap.

These sessions are designed to help you get round your first 10k comfortably or improve your 10k PB.

You’re encouraged to supplement these sessions with the Wednesday night 2½ or 3 Parks run and the club handicap.

1 June	4 mins, 6 mins, 8 mins, 4 mins, 6 mins at your 5k pace, plus strides	90 secs recovery
8 June	4 x 5 mins at your 5k pace, 3 x 3 mins at your 3k pace	90 secs recovery
15 June	3 x 6 mins at your 5k pace, 2 x 3 mins at your 3k pace	90 secs recovery
22 June	6 x 4 mins at your 10k pace	60 secs recovery
29 June	2 x 5 mins at your 5k pace, 2 x 4 mins at your 3k pace,3 x 2 mins at your mile pace	90 secs recovery after 5k / 3k efforts, 2 mins after mile effort
6 July	6 x 3 mins at your 3k pace,2 x 2 mins at your mile pace	90 secs after 3k effort, 2 mins after mile effort
13 July	5 x 4 mins at your 5k pace, plus strides (NOTE: on Tuesday, 14 July it’s the club’s 3000m Championships at Paddington Rec and Saturday, 18 July, the 1km Championship in Hyde Park)	90 secs recovery
20 July	5 x 3 mins at your 3k pace, 3 x 2 mins at your mile pace	90 secs after 3k effort, 2 mins after mile effort
27 July	7 x 3 mins at your 5k pace, plus strides (NOTE: on Tuesday, 28 July it’s the club’s 1-mile Championship at Paddington Rec)	90 secs recovery
3 August	4 x 4 mins at your 5k pace, 3 x 3 mins at your 3k pace, plus strides	90 secs recovery
10 August	2 x 6 mins at your 10k pace, 3 x 4 mins at your 5k pace	60 secs recovery after 10k, 90 secs after 5k
17 August	8 mins, 5 mins, 3 mins, 5 mins, 8 mins at your 10k pace	60 secs recovery