Monday Track Sessions at Paddington
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.
| 9 February | 4 x 5 minutes at your 10k pace, 2 x 5 mins at your 5k pace | 60 secs recovery after 10k efforts and 90 secs after 5k efforts |
| 16 February | 3 x (5 mins at your 10k pace and 5 mins at your half marathon pace) | Continuous run (no recovery breaks) |
| 23 February | 2 x 10 mins at your 10k pace, 2 x 5 mins at your 5k pace | 60 secs recovery |
| 2 March | 2 x 10 mins at your 10k pace, 1 x 10 mins at your 5k pace | 60 secs recovery |
| 9 March | 10 mins at your 10k pace,10 mins at your 5k pace, 10 mins at your 10k pace | 60 secs recovery |
| 16 March | 3 x (5 mins at your 10k pace, 5 mins at your 5k pace) | 60 secs recovery after 10k effort and 90 secs after 5k effort |
| 23 March | 3 x (5 mins at your 10k pace, 5 mins at your 5k pace) | 90 secs recovery after 5k pace. No recovery after 10k efforts |
| 30 March | 1-mile Time Trial. Then 3 or 4 x mins at your 10k pace | At least 10 mis recovery after the Mile. Then 60 secs recovery between 10k efforts |
| 6 April | Easter – no session | |
| 13 April | 10 min at your 10k pace, 2 x 5 mins at your 5k pace, 2 x 2 mins at your 3k pace | 60 secs recovery after 10k effort and 90 secs after 5k and 3k efforts |
| 20 April | 3 x 6 mins at your 5k pace, 2 x 3 mins at your 3k pace | 90 secs recovery |
| 27 April | 6 mins at your 5k pace, 3 mins at your 3k pace, 6 mins at your 5k pace, 3 mins at your 3k pace, 6 mins at your 5k pace | 90 secs recovery |
| 4 May | Bank Holiday – no session | |
| 11 May | 4 x 4 mins at your 5k pace, 2 x 4 mins at your 3k pace | 90 secs recovery |
| 18 May | 4 x 4 mins at your 5k pace, 2 x 2 mins at your 3k pace, 2 x 2 mins at your 1-mile pace | |
| 25 May | Bank Holiday – no session |