Speed training explained

TRACK SESSIONS FOR MIDDLE-DISTANCE RUNNERS

TUESDAY AND THURSDAY EVENINGS AT CROYDON ARENA

MEET 7.20 PM FOR 7.30 START

ALL RUNNERS WELCOME

DUE TO CORONAVIRUS NO GROUP SESSIONS ARE TAKING PLACE AT THE MOMENT

CROYDON ARENA IS CLOSED
THIS IS THE PROVISIONAL APRIL SCHEDULE WHICH WE WOULD HAVE FOLLOWED IF IT HAD STILL BEEN OPEN

Thursday 2    5 x 300m (starting a rep each 3 minutes)
(slower runners may do 3 x 300m, starting a rep each 6 minutes)

Tuesday 7    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 9    6 x 250m (starting a rep each 4 minutes)
(slower runners may do 3 x 250m, starting a rep each 8 minutes)

Tuesday 14    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 16    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 21    10 x 400m (starting a rep each 3 minutes)
(slower runners may do 5 x 400m, starting a rep each 6 minutes)

Thursday 23    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 28    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 30    5 x 300m (starting a rep each 3 minutes)
(slower runners may do 3 x 300m, starting a rep each 6 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

 

 

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 7    6, 7 or 8 x 700m : http://www.gmap-pedometer.com/?r=6943250

Tuesday 14  3, 4, 5 or 6 x 1500m : http://www.gmap-pedometer.com/?r=4005767

Tuesday 21    Out & Back – 2 x (6 min. out, 1 min. recovery, 6 min. back, 1 min. recovery) http://www.gmap-pedometer.com/?r=3226009

Tuesday 28    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

Croydon Harriers Thursday night speed session at Croydon Arena