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 OCTOBER SCHEDULE

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

Thursday 5   6 x 200m (starting a rep each 90 seconds); 3 minutes rest after last rep then 1 x 600m fast

Tuesday 10   5 x 800m (starting a rep each 5 minutes)

 

NO SESSIONS THU 12 OCT TO THU 26 OCT INCLUSIVE – TRACK CLOSED FOR REPAIRS

 

Tuesday 31    400m, 800m, 1200m, 1600m (starting each rep after 3, 5 and 7 minutes)
There is also the option of 500m, 1000m, 1500m, 2000m (starting reps as above) for quicker runners wanting shorter recoveries. (Simon Ambrosi supervising)

 

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 3   2, 3 or 4 x middle of Croydon 10K (1.14 miles)      http://www.gmap-pedometer.com/?r=3448380

Tuesday 10  Out & Back – 2 x (6 min. out, 1 min. recovery, 6 min. back, 1 min. recovery)  http://www.gmap-pedometer.com/?r=3226009

Tuesday 17   4, 5, 6 or 7 x 1100m : http://www.gmap-pedometer.com/?r=6703152

Tuesday 24   3, 4, 5 or 6 x mile : http://www.gmap-pedometer.com/?r=1965022

Tuesday 31  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