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 MAY SCHEDULE

Tuesday 2   1 x 1200m; 3 x 800m; 1 x 400m (time between start of reps: 7 mins / 5 mins / 5 mins / 5 mins)

Thursday 4   6 x 300m (starting a rep each 3 minutes)

Tuesday 9   10 x 400m (starting a rep each 3 minutes)

Thursday 11   6 x 270m (starting a rep each 3 minutes; walk/jog 130m between reps)

Tuesday 16   5 x 800m (starting a rep each 5 minutes)

Thursday 18   5 x 240m (starting a rep each 3 minutes; walk/jog 160m between reps); then 1 x 300m fast

Tuesday 23   10 x 400m (starting a rep each 3 minutes)

Thursday 25   6 x 300m (starting a rep each 3 minutes)

Tuesday 30   3 x 800m (starting a rep each 5 minutes); then 1 x 1600m

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 2   7, 8 or 9 x 600m

Tuesday 9   4 laps, 3 laps, 2 laps, 2 laps, 1 lap, 1 lap – each rep separated by 1 minute recovery

Tuesday 16   8, 9 or 10 x 400m

Tuesday 23   5, 6 or 7 x 800m

Tuesday 30   hill speed session of 35 x 25 seconds uphill (on grass)

 

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