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.

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 Autumn to Mid Winter: Cross Country and conditioning for 2026

As always feel free to ask Gavin for advice on racing, physiology, strength, nutrition, etc.

Date	Main Set	Pace	Description
October 14th	1200m at 5k pace / 75″ static recovery / 2 x (7 x 300m at 5k pace / 100m recovery in 45” between 300s) 75″ static recovery / 1200m at 5k pace	5k	Shorter reps at 5k pace with short recovery, bookended by longer reps
October 21st	Oregon Circuits: 11 x 400m at 10k pace / 90″ various strength exercises	10k	Conditioning: alternating running and strength in a format similar to Hyrox that will feel familiar to triathletes during the run part!
October 28th	2 x 3700m (9 and a bit laps!) alternating 500m at HM pace and 300m at 3k pace / 400m jog between sets	HM/3k	Cruise Reps: switch between Half Marathon and 3k pace, using the HM as a form of recovery. There is a 12″ per lap, or 45″ per mile, or 30″ per km difference between these 2 paces. Intended to improve LT in long endurance events and also mimic the intensities found in Cross Country racing.
November 4th	1600m / 75″ static rest / 6 x 800m / 200m jog / all at 5k pace	5k	Modified 800m session beginning with a longer rep at 5k pace to focus the endurance aspect of the session.
November 11th	Reducing Recovery 400s: 3-4 x (4 x 400m 45″/30″/15″ rest) 90″ all at 5k pace	5k	A fast session with single laps but a big endurance element where the recoveries are reducing by 15 seconds each rep. After rep 1 there is 45″, then 30″, then 15″ and a full 90 seconds between each set to regroup!
November 18th	1600m at Half Marathon pace / 6 x 600m at 3k pace / 200m SLOW jog / 1600m at Half Marathon pace	5k	3k speed training with fairly long reps of 600m. The bookended Half Marathon pace is to assist the warm up and clear lactate away at the end.
November 25th	4-5 x 1200m at 5k pace / 75″ static recovery	10k	Big 5k reps to build speed endurance.
December 2nd	4 x 500m at 3k pace / 100m walkback / 4 x 1200m at 10k pace / 75″ static recovery between 1200s	3k/ 10k	Working on the 3k speed again to build power and muscle, followed by medium long 10k reps.
December 9th	1600m at 10k pace / 75″ static recovery / 5 x 800m at 5k pace / 200m jog but 75″ static recovery after 5th 800m rep / 1600m at 10k pace	10k	Another modified 800m 5k session bookended with 10k mile reps to help fire up the aerobic system and promote recovery at the end finishing on a slower pace.
December 16th	End of Season Balke Test!	5k	We could have ‘fun’ relays, a Mile TT but the Balke Test will give you a metric you can use to record your progress at the year end and compare later in Winter and Spring to measure how far you’ve come. The test is simply a Time Trial to see how far you can run in 15 minutes. We will then use various prediction formulae to see what you might be capable of in races and also what your correct training paces are currently.
December 23rd	8 x 800m at 5k pace / 200m jog recovery	5k	This session will happen according to demand as numbers can be quite low this time of year. Please check the Whatsapp group for details – if there is interest then the session will take place!
December 30th	No Session
January 6th	Training Resumes!! TBC	5k + 10k	From January to April we will alternate between 5k and 10k pace each week to align with suitable speed training for Marathons

Here you can create a free account from which you can manage one or more athlete accounts. For example, for members under 16, please get a parent or guardian to register here, and then register the athlete from within the parent account. The details you enter here should be for the parent or manager, not for the athlete. If you are 16 or over, you can instead register your own stand-alone athlete account.

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Tuesdays at Maida Vale

Paddington Track

2025 Autumn to Mid Winter: Cross Country and conditioning for 2026

Register as a parent or manager

Tuesdays at Maida Vale

Paddington Track

2025 Autumn to Mid Winter: Cross Country and conditioning for 2026

Register as a parent or manager

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