Tuesdays at Maida Vale
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 Event Specific Endurance Athletes and Triathletes. If this title sounds confusing, Event Specific is the level up from Foundation in the England Athletics classification. The levels are Fundamental (Juniors), Foundation, Event Specific, Performance, Elite.
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 running at least 30 miles per week over 4-7 runs. 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: The criteria is stated above and 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.
2024 Autumn – Winter Season ScheduleÂ
As always feel free to ask me for advice on racing, physiology, strength, nutrition, etc.
| Date | Main Set | Pace / Volume | Description |
| 01/10/2024 | 2 x 2000m 10k pace / 90” static recovery / 10 x 400m 10k pace / 30” static recovery | 10k / 8km | Long fast threshold reps with some brisk laps to maintain freshness at speed |
| 08/10/2024 | 2 x 1 mile 5k pace / 3 x 1km 5k pace / 4 x 100m strides | 5k / 6.6km | Working the speed endurance with long and then medium reps at 5k pace |
| 15/10/2024 | 2 x (4 x 400m 5k pace) reducing recoveries 45” / 30” / 15” within sets and 90” between sets. Then 22′ Parlauff Relay 300s to finish at 5k pace. | 5k / 3.2km + 11′ | Reducing recoveries help regulate our 5k pace. Pair off for the Parlauffs: you run 300m, hand over to your partner and jog back 100m to take over from them |
| 22/10/2024 | 400m / 1200m / 1600m / 2000m / 1600m / 1200m / 400m / all at 10k pace / 75” static recovery throughout | 10k / 8.4km | Pyramid session with some large reps to match the 10k pace |
| 29/10/2024 | Boxing Session. 12 x 3′ as (2′ 10k pace into 1′ 5k pace) 60” recovery to return to the start line | 10k & 5k / 36′ | Off the whistle and following the chronology of a boxing match. Cruise for 2′ then attack for the final minute! |
| 05/11/2024 | 1000m 3k pace / 6 x 600m 3k pace / 200m jog throughout / 4 x 100m strides | 3k / 5km | November sees some 3k work to build leg muscle and power output to prep for January. Longer warmups are required at this faster pace |
| 12/11/2024 | 7 x 1100m 10k pace / 100m throughout | 10k / 7.7km | Gentle cruising with a high rep count, relatively short efforts for 10k pace and short recoveries to match |
| 19/11/2024 | 400m / 600m / 800m / 1000m / 1200m / 1000m / 800m / 600m / 400m all at 5k pace / 200m jog throughout | 5k / 6.8km | Pyramid at 5k pace, the constantly changing reps push the cardiovascular system |
| 26/11/2024 | 600m / 800m / 600m / 800m / 600m / 800m / 600m all at 3k pace / slow 200m jog throughout | 3k / 4.8km | Another high quality 3k pace workout testing the limits of the lactic anaerobic system which maxes out somewhere between 2 and 3 minutes. Long warmup essential |
| 03/12/2024 | 1200m / 1600m / 1200m / 1600m / 1200m all at 5k pace / 75” static recovery throughout | 5k / 6.8km | Speed endurance at 5k pace, aim to maintain the same lap times in the 1600m laps |
| 10/12/2024 | 6 x (800m 10k pace into 400m 5k pace) 75” static recovery throughout | 10k & 5k / 7.2km | Develop fitness and build mental strength with a pickup into the final lap of these 1200m reps |
| 17/12/2024 | Christmas Cooper Test / 20′ Parlauff Relay 300s to finish | 3k & 5k / 22′ | A Cooper Test is a 12 minute Time Trial. We’ll back off and run it somewhere between 3k and 5k pace and factor that in our subsequent predictions. The Parlauff to end the year! |