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 OCTOBER SCHEDULE

Tuesday 1   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 3   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 8   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 10   5 x 300m (starting a rep each 3 minutes)
(slower runners may do 3 x 300m, starting a rep each 6 minutes)

Tuesday 15   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 17   6 x 250m (starting a rep each 4 minutes)
(slower runners may do 3 x 250m, starting a rep each 8 minutes)

Tuesday 22   10 x 400m (starting a rep each 3 minutes)
(slower runners may do 5 x 400m, starting a rep each 6 minutes)

Thursday 24   5 x 240m followed by 1 x 300m (starting a rep each 4 minutes)
(slower runners may do 3 x 240m, starting a rep each 8 minutes)

Tuesday 29   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 31   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)

(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 1    3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

Tuesday 8  Out & Back – 2 x (6 min. out, 1 min. recovery, 6 min. back, 1 min. recovery)
http://www.gmap-pedometer.com/?r=3226009

Tuesday 15  4, 5, 6 or 7 x 1100m (option of continuous threshold/tempo session) : http://www.gmap-pedometer.com/?r=6703152

Tuesday 22    2, 3 or 4 x middle of Croydon 10K (1.14 miles) http://www.gmap-pedometer.com/?r=3448380

Tuesday 29    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