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 MARCH SCHEDULE

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

Thursday 7   4 x 260m followed by 1 x 500m fast (starting a rep each 4 minutes)
(slower runners may do 2 x 260m followed by 1 x 500m, starting a rep each 8 minutes)

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   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 2 x 200m, ie the first rep of each set, followed by 1 x 600m with the faster runners)

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

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   4 x 260m followed by 1 x 500m fast (starting a rep each 4 minutes)
(slower runners may do 2 x 260m followed by 1 x 500m, 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 5    3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

Tuesday 12   Out & Back – 2 x (6 min. out, 1 min. recovery, 6 min. back, 1 min. recovery)
http://www.gmap-pedometer.com/?r=3226009

Tuesday 19   2, 3 or 4 x end section of Croydon Half Marathon (1.14 miles) http://www.gmap-pedometer.com/?r=3448380

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