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 AUGUST SCHEDULE

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

Tuesday 13   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 15   6 x 250m (starting a rep each 4 minutes)
(slower runners may do 3 x 250m, starting a rep each 8 minutes)

Tuesday 20   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 22   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 27   10 x 400m (starting a rep each 3 minutes)
(slower runners may do 5 x 400m, starting a rep each 6 minutes)

Thursday 29   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

 

 

Grass Speed Sessions
For 5k to Marathon runners.

Meet at our the sports fields by Cedars School in Lloyd Park for warmups at 7.30 p.m. , to begin session at 7.35 prompt

Tuesday 6   9 or 10 x 400m; option of 1600m, 400m, 1600m, 400m, 1600m, 400m for marathon trainers

Tuesday 13  bleep test (https://en.wikipedia.org/wiki/Multi-stage_fitness_test ) followed by Cooper test (12 minutes continuous running) https://en.wikipedia.org/wiki/Cooper_test

Tuesday 20   6 x 4minutes ; option of additional 2 x 4 minutes for marathon trainers

Tuesday 27   hill speed session of 40 x 25 seconds uphill, in Lloyd Park, main field by old tree at end of Switchback race

 

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