Speed training explained

TRACK SESSIONS FOR MIDDLE-DISTANCE RUNNERS

TUESDAY AND THURSDAY EVENINGS AT CROYDON ARENA

MEET 7.20 PM FOR 7.30 START

ALL RUNNERS WELCOME

PROVISIONAL DECEMBER SCHEDULE

Tuesday 3    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 5    5 x 200m followed by 1 x 500m (starting a rep each 4 minutes)
(slower runners may do 3 x 200m, starting a rep each 8 minutes)

Tuesday 10    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 12    1 mile time-trial (with Harriers) and/or 3 x 400m fast (starting a rep each 4 minutes)
(slower runners may do 2 x 400m, starting a rep each 8 minutes)

Tuesday 17    10 x 400m (starting a rep each 3 minutes)
(slower runners may do 5 x 400m, starting a rep each 6 minutes)

Thursday 19    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 3    4, 5, 6 or 7 x 1100m (option of continuous threshold/tempo session – to do this have a target half marathon race pace in mind) : http://www.gmap-pedometer.com/?r=6703152

Tuesday 10 Out & Back – 2 x (6 min. out, 1 min. recovery, 6 min. back, 1 min. recovery), so 4 x 6 minutes in total. Please wear a sports watch for this session.
http://www.gmap-pedometer.com/?r=3226009

Tuesday 17    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