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 JUNE SCHEDULE

Thursday 1   6 x 270m (starting a rep each 3 minutes: walk/jog 130m between reps)

Tuesday 6   1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 8   5 x 240m (starting a rep each 3 minutes: walk/jog 160m between reps); then 1 x 300m fast

Tuesday 13   10 x 400m (starting a rep each 3 minutes)

Thursday 15   6 x 300m (starting a rep each 3 minutes)

Tuesday 20   5 x 800m (starting a rep each 5 minutes)

Thursday 22   6 x 270m (starting a rep each 3 minutes: walk/jog 130m between reps)

Tuesday 27   3 x 800m (starting a rep each 5 minutes); then 1 x 1600m

Thursday 29   5 x 240m (starting a rep each 3 minutes: walk/jog 160m between reps); then 1 x 300m 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 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 6   7, 8 or 9 x 600m

Tuesday 13   5, 6 or 7 x 800m

Tuesday 20   ‘Out and Back’ – 6 x 4 minutes on grass track

Tuesday 27   hill speed session of 36 x 25 seconds uphill (on grass)

 

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