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 DECEMBER SCHEDULE

 

Tuesday 5     1 x 1221m; 3 x 814m; 1 x 407m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 7   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 610m fast

Tuesday 12   10 x 407m (starting a rep each 3 minutes)

Thursday 14   6 x 300m (starting a rep each 3 minutes)

Tuesday 19   5 x 814m (starting a rep each 5 minutes)

Thursday 21   1 mile time-trial (with Harriers) and/or 4 x 407m (starting a rep each 4 minutes)

(no sessions on Tue 26 or Thu 28 – track will be closed)

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   6, 7 or 8 x 700m :  http://www.gmap-pedometer.com/?r=6943250 (but in reverse direction to this !)

Tuesday 19  4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152

Tuesday 26  TBC – probably  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