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 FEBRUARY SCHEDULE

 

 

Thursday 1   8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 407m fastThursday 1 8 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 407m fast

Tuesday 6   1 x 1221m; 3 x 814m; 1 x 407m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 8   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 610m fast

Tuesday 13   10 x 407m (starting a rep each 3 minutes)

Thursday 15   1 mile time-trial (with Harriers) and/or 4 x 407m (starting a rep each 4 minutes)

Tuesday 20   5 x 814m (starting a rep each 5 minutes)

Thursday 22   6 x 300m (starting a rep each 3 minutes)

Tuesday 27   3 x 814m (starting a rep each 5 minutes); then 1 x 1628m

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 6  3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

Tuesday 13   4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152

Tuesday 20  6, 7 or 8 x 700m :  http://www.gmap-pedometer.com/?r=6943250 (but in reverse direction to this !)

Tuesday 27  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