Speed training explained

TRACK SESSIONS FOR MIDDLE-DISTANCE RUNNERS (TRAINING FOR RACES AT 800m to 5000m)

TUESDAY AND THURSDAY EVENINGS AT CROYDON ARENA

TUESDAYS – MEET 7.20 PM FOR 7.30 START
THURSDAYS – MEET 7.30 PM FOR 7.40 START

ALL RUNNERS WELCOME

PROVISIONAL OCTOBER SCHEDULE

Tuesday 2   10 x 400m (starting a rep each 3 minutes)

Thursday 4   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 600m fast

Tuesday 9   1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 11   6 x 300m (starting a rep each 3 minutes)

Tuesday 16   5 x 800m (starting a rep each 5 minutes)

Thursday 18   8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 400m fast

Tuesday 23   3 x 800m (starting a rep each 5 minutes); then 1 x 1600m

Thursday 25   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 600m fast

Tuesday 30   10 x 400m (starting a rep each 3 minutes)

PLEASE TRY TO MEET AT CROYDON ARENA PROMPTLY, TO WARM UP BY JOGGING AND TWO LAPS OF ‘STRIDES’ BEFORE THE SESSION.
FOR MORE INFORMATION ABOUT THESE TRACK SESSIONS, PLEASE CONTACT ALAN DOLTON (UKA LEVEL 3 CLUB COACH) – alandolton@yahoo.co.uk : 020 8656 0532

 

 

Road Speed Sessions
For 5k to Marathon runners.

Meet at our Sandilands clubhouse at 7:20pm for warm ups at 7: 25, to start session at 7:30 prompt.

Tuesday 2    3, 4, 5 or 6 x 1500m : http://www.gmap-pedometer.com/?r=4005767

Tuesday 9    6, 7, 8 or 9 x 700m : http://www.gmap-pedometer.com/?r=6943250

Tuesday 16   2, 3 or 4 x middle of Croydon 10K (1.14 miles)      http://www.gmap-pedometer.com/?r=3448380

Tuesday 23    4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152
(measured at 1108m) – option of lactate threshold session for half marathon and marathon trainers

Tuesday 30   hill speed session – 4, 5, 6, 7, 8 or 9 x Upfield : http://www.gmap-pedometer.com/?r=1586376

 

For more information on these sessions contact our UKA Level 2 coach Chris Morton on 07710008939

For any additional questions on Striders’ speed sessions or running technique you can contact our UKA Coach in Running Fitness (Level 2) on simon.ambrosi78@gmail.com or 07947 536973