Track Sessions

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 MARCH SCHEDULE

Thursday 2   1 mile time-trial (with Harriers) and/or 5 x 300m (starting a rep each 3 minutes)

Tuesday 7   1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)
(faster runners may do 1 x 1500m; 3 x 1000m; 1 x 500m, jogging recoveries as needed)

Thursday 9   8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 400m fast

Tuesday 14  5 x 800m (starting a rep each 5 minutes)
(faster runners may do 5 x 1000m; jogging a 200m recovery)

Thursday 16   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 600m fast

Tuesday 21   10 x 400m (starting a rep each 3 minutes)
(faster runners may do 10 x 500m; jogging 100m back as recovery)

Thursday 23   6 x 300m (starting a rep each 3 minutes)

Tuesday 28   3 x 800m (starting a rep each 5 minutes); then 1 x 1600m
(faster runners may do 3 x 1000m and 1 x 2000m; jogging a 200m recovery)

Thursday 30  8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 400m fast

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.


ALL RUNNERS WELCOME

Provisional March Schedule

Tuesday 7   4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152

Tuesday 14   5, 6, 7, 8 or 9 x 700m :  http://www.gmap-pedometer.com/?r=6943250

Tuesday 21    3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

Tuesday 28     longer 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