Paddington Track
Our Endurance track session on Tuesdays is delivered by the following qualified England Athletics coaches: Gavin Edmonds – Athletics Coach Endurance; Ewan Maynard – Assistant Athletics Coach; Lina Ambruleviciute – Athletics Coach Endurance.
The sessions are for Endurance Athletes and Triathletes with a leaning toward Marathoners.
You should have a specific time based goal to attend this session and know your current paces and lap times, ie 3k, 5k, 10k pace, etc.
There is no minimum standard for this session but you should be regularly running at least 30 miles per week over 4-7 runs to be able to finish the session comfortably. For Triathletes this may be 3 runs a week and not necessarily 30 miles but you would ideally be around sub 2:45 for an Olympic distance triathlon.
Times: Meet punctually at 7pm by the sprint lanes/ main start line for a dynamic warmup and drills, having already jogged 1km. The session finishes around 8 pm.
Contact: If you have any questions about your training please feel welcome to contact Gavin gavinedmonds@yahoo.co.uk
Location: Paddington Rec Track, Maida Vale. There is no fee for the track. Bags can be left by the sprint lanes or there are lockers which require a returnable £1 coin. Showers and changing rooms cost £3.15 payable at reception.
If you are a committed runner or triathlete who is considering joining the club, you are welcome to join one of these sessions to try out the club.
2025 Winter into Spring
As always feel free to ask Gavin for advice on racing, physiology, strength, nutrition, etc.
| Date | Main Set | Pace / Volume | Description |
| Jan 21st | Boxing Session. 12 x 3′ as (2′ 10k pace into 1′ 5k pace) 60″ recovery to return to the start line | 10k/5k / 36′ | Fitness booster. Off the whistle and following the chronology of a boxing match. Cruise for 2′ then attack for the final minute! |
| Jan 28th | 3-4 x (800m / 2 x 400m) all at 5k pace / 45” static recovery before 400s and 75” before 800s | 5k / 6.4k | Fun mix of medium/short reps pushing the VO2Max |
| Feb 4th | 6-7 x 1200m 10k pace / 75″ static recovery throughout | 10k / 8.4k | Medium reps building endurance and practice being relaxed. |
| Feb 11th | 400m / 600m / 800m / 1000m / 1200m / 1000m / 800m / 600m / 400m all at 5k pace / 200m jog recovery throughout | 5k / 6.8k | Pyramid at 5k pace, the constantly changing reps push the Cardiovascular System |
| Feb 18th | 400m / 1200m / 1600m / 2000m / 1600m / 1200m / 400m all at 10k pace / 75″ static recovery throughout | 10k / 8.4k | Pyramid at 10k pace, getting used to longer reps. |
| Feb 25th | 1200m / 1600m / 1200m / 1600m / 1200m all at 5k pace / 75″ static recovery throughout | 5k / 6.8k | Speed endurance at 5k pace, aim to maintain the same lap times in the 1600m reps. Building toward an entire session of fast mile reps. |
| Mar 4th | 6 x (800m 10k pace into 400m 5k pace) 75″ static recovery throughout | 10k/5k / 7.2k | Develop fitness and build mental strength with a pickup into the final lap of these 1200m reps |
| Mar 11th | 3-4 x (4 x 400m at 5k pace) reducing recoveries 45” / 30” / 15” static recovery between reps / 90” between sets | 5k / 6.8km | Reducing recoveries provide balance to the natural tendency to increase our pace during short reps |
| Mar 18th | 1600m 10k pace / 75” static recovery / 3-4 x (4 x 400m 10k pace) 25” recovery between reps / 60” recovery between sets | 10k / 8k | High volume, medium pace, low recoveries. |
| Mar 25th | 3-4 x 1600m at 5k pace / 75″ static recovery throughout | 5k / 7.2k | Maximising the speed endurance at close to VO2Max pace for long mile reps |
| Apr 1st | 2000m / 4 x (1100m / 100m jog recovery) / 1600m all at 10k pace / 75” static recovery after the 2000 and before the 1600 | 10k / 8k | Building volume at medium pace |
| Apr 8th | Yahoo 8-10 x 800m 5k pace / 400m jog recovery throughout | 5k / 8k | Run each 800m in the same minutes / seconds as the hours / minutes for your target marathon time. The 400s are 60% of the rep time with no walking or stopping |
| Apr 15th | 5-7 x 1600m LT pace / 75″ static recovery throughout | LT / 11.2k | 12 days out from the London Marathon a last chance to positively affect the threshold |
| Apr 22nd | 1000m 5k pace / 6 x 600m 3k pace / 1000m 5k pace / 200m jog recovery throughout | 5k/3k / 5.6k | Bringing in 3k pace to work on power and prepare for Summer activities |
| Apr 29th | 3000m / 2000m / 1000m all at 5k pace / 200m jog recovery throughout followed by 4 x 100m at 1500m pace | 5k / 6.4k | Practicing 5k pace at intervals in line with the race itself |
| May 6th | Annual Mile TT followed by 15 minutes of Parlauf Relays | Mile / 3k | Mile TT to mark the junction between Winter/Spring and Spring Summer periods |