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 DECEMBER SCHEDULE

Tuesday 4   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 6   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 11   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 13   1 mile time-trial (with Harriers) and/or 3 x 400m fast (starting a rep each 4 minutes)

Tuesday 18   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 20   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)

(The ‘slower runner’ options are intended for runners who are unable to run 400m in less than 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 4    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 11   6, 7, 8 or 9 x 700m : http://www.gmap-pedometer.com/?r=6943250 (though in reverse direction to this)

Tuesday 18    3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

 

 

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