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 AUGUST SCHEDULE

Thursday 2    12 x 100m (slow 100m jog between reps: no coach available)

Tuesday 7    1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 9    5 x 240m (starting a rep each 3 minutes: walk/jog 160m between reps); then 1 x 300m

Tuesday 14    5 x 800m (starting a rep each 5 minutes)

Thursday 16    6 x 300m (starting a rep each 3 minutes)

Tuesday 21    3 x 800m (starting a rep each 5 minutes); then 1 x 1600m

Thursday 23    6 x 270m (starting a rep each 3 minutes: walk/jog 130m between reps)

Tuesday 28    10 x 400m (starting a rep each 3 minutes)

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

 

 

Grass Speed Sessions
For 5k to Marathon runners.

at Coombe Park (https://goo.gl/maps/J254Yx2dofN2 )
except last Tuesday of each month which will be at Lloyd Park

Tuesday 7   4, 5 or 6 x 800m (marathon trainers option of  6 or 7 x 800m)

Tuesday 14   4 or 5 x 400m, then rest, then bleep test , then rest, then option of 4 or 5 x 400m

Tuesday 21   Choice of : 3 or 4 x approx. 1500m (perimeter of ‘flat field’); 10 x 400m ; alternating fast and medium pace with 400m, 1500m, 400m, 1500m, 400m;

Tuesday 28  Lloyd Park, main field by old tree at end of Switchback race –  hill speed session of 39 x 25 seconds uphill

 

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