Speed training explained

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

TUESDAY AND THURSDAY EVENINGS AT CROYDON ARENA

MEET 7.20 PM FOR 7.30 START

ALL RUNNERS WELCOME

PROVISIONAL FEBRUARY SCHEDULE

Tuesday 5    10 x 400m (starting a rep each 3 minutes)
(slower runners may do 5 x 400m, starting a rep each 5 minutes)

Thursday 7    2 x 4 x 200m (starting a rep each 90 seconds); 3 minutes rest after each set; then 1 x 400m fast
(slower runners may do 5 x 200m with up to 2 minutes rest after each rep, followed by 1 x 400m with the faster runners)

Tuesday 12    1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)
(slower runners may do 1 x 800m followed by 4 x 400m, starting each rep with the faster runners)

Thursday 14    1 mile time-trial (with Harriers) and/or 3 x 400m fast (starting a rep each 4 minutes)

Tuesday 19    5 x 800m (starting a rep each 5 minutes)
(slower runners may do 4 x 400m followed by 1 x 800m, starting each rep with the faster runners)

Thursday 21    2 x 3 x 200m (starting a rep each 90 seconds); 3 minutes rest after each set; then 1 x 600m fast
(slower runners may do 4 x 200m with up to 2 minutes rest after each rep, followed by 1 x 600m with the faster runners)

Tuesday 26    3 x 800m (starting a rep each 5 minutes); then 1 x 1600m
(slower runners may do 3 x 400m followed by 1 x 1600m, starting each rep with the faster runners)

Thursday 28    5 x 300m (starting a rep each 3 minutes)
(slower runners may do 3 x 300m, starting a rep each 6 minutes)

(The ‘slower runner’ options are intended for those who cannot run 400m in under 2 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 5    4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152

Tuesday 12    6, 7 or 8 x 700m : http://www.gmap-pedometer.com/?r=6943250

Tuesday 19   3, 4, 5 or 6 x 1500m : http://www.gmap-pedometer.com/?r=4005767

Tuesday 26    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