Track Sessions

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

Tuesday 1   1 x 1600m; 1 x 1200m; 1 x 800m; 1 x 400m (time between start of reps: 9 mins / 7 mins / 5 mins: Simon Ambrosi supervising)

Thursday 3   10 x 200m (200m slow jog between reps: Simon Ambrosi supervising)

Tuesday 8   10 x 400m (starting a rep each 3 minutes)

Thursday 10   6 x 300m (starting a rep each 3 minutes)

Tuesday 15   5 x 800m (starting a rep each 5 minutes)

Thursday 17   8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 400m fast

Tuesday 22   3 x 800m (starting a rep each 5 minutes); then 1 x 1600m

Thursday 24   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 600m fast

Tuesday 29   1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 31   6 x 300m (starting a rep each 3 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 Track Speed Sessions
For 5k to Marathon runners.

Meet at Coombe Park playing fields (map : http://goo.gl/maps/R4zvc )
at 7:20pm for warm ups at 7: 25, to start session at 7:30 prompt.

Using a measured grass track

Tuesday 1   5 or 6 x 800m

Tuesday 8   bleep test over 20m https://en.wikipedia.org/wiki/Multi-stage_fitness_test  followed by Cooper Test  – distance run in 12 minutes –  https://en.wikipedia.org/wiki/Cooper_test

Tuesday 15   10 or 11 x 400m

Tuesday 22   ‘Out and Back’ – 6 x 4 minutes on grass track

Tuesday 29   hill speed session of 38  x 25 seconds uphill – new world record ! (on grass)

 

For more information on these sessions contact our UKA Level 2 coach Chris Morton on 07710008939