Thursday Track - ENDURANCE TRAINING SESSIONS
   

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Int 1

Int 2

Int 3

Races

 

These sessions are designed with an emphasis on endurance i.e. for those planning to run a 5k/10k/10M or 1/2 marathon but of course anyone can join in if they want to! These sessions are slightly shorter than our normal Tuesday night sessions but with a real emphasis on quality - either consistent reps through the session or increasing the speed of reps. They will take around half an hour to complete and with warm up/down we should take about 1 hour for each session.

 

24-May

Session

5 Min Tempo + 400m reps

Junior Race Series 2 (Ranelagh)

GW

Recovery

2 mins + 75 secs

2 mins then 75 secs

2 mins then 75 secs

2 mins then 90 secs

5

No. of reps

1x5min + 8x400m

1x5min + 7x400m

1x5min + 5x400m

1x5min + 4x400m

 

Everyone runs 5 mins at around 1mile pace (1k/3k pace for juniors/ Inexperienced). 2 mins recovery, then begin the 400m reps at 1k/3k pace (75/90 secs static recov). Emphasis is on maintaining the quality of the 400m.

31-May

Session

Double Pyramid Session

Dorking 10 Mile (County/ Ranelagh Champs)

GW

Recovery

60 secs (2 min per set)

60 secs (2 min per set)

60 secs (2:30 min per set)

75 secs (2:30 per set)

6

No. of reps

2x(2,4,&2 laps)

2x(2,4&2 laps)

2x(2,3&1 laps)

2x(1,3&1 laps)

 

Double Pyramid Session with a long recovery between each Pyramid. As ever pacing is important. Pace should be about your 10k race effort. I min (or 75 sec for Int 3) recovery between reps; with 2mins (or 2mins 30 secs for Int 2 & 3) recovery between the two sets.

07-Jun

Session

3k/2k Time Trial Plus 2x400m efforts!

No Race

GW

Recovery

3 jog laps secs and 2 mins between 400m

7

No. of reps

3k + 2x 400m

3k + 2x 400m

2k + 2x 400m

2k + 2x 400m

 

3k Time Trial (suggest Int 2 and 3 try a 2K distance) and then 3 jog recovery laps and then two 400m efforts with 2 mins recovery. The 400m efforts are flat out!

14-Jun

Session

7 Min Tempo + 300m reps

Junior Race Series 3 (Russell) +

Ranelagh Richmond 10k (County/ Ranelagh Champs)

GW

Recovery

1min + 75 secs

1min + 75 secs

90 secs + 75 secs

2mins + 90 secs

8

No. of reps

1x7mins + 10x300m

1x7mins + 9x300m

1x7mins + 7x300m

1x7mins + 5x300

 

Everyone runs 7 mins non-stop at around 3k pace (5k pace for juniors/ Inexperienced). 2 mins recovery, then begin the 300m reps at 1 mile pace so can build the speed (75/90 secs jog recov). Emphasis is on increasing the quality of the 300m.

21-Jun

Effort distance

400m Reps

No Race

TM

Recovery

60 secs (+1lap jog/set)

60 secs (+1 lap/set)

60 secs (+1lap jog/set)

75 secs (+1 lap/set)

9

No. of reps

2x(5x400m)

2x(4or5 x400m)

2x(4x400m)

2x(3x400m)

 

Old school 400m reps at 1mile pace (3k pace for juniors/Inexperienced) with (60/75 secs recov) rest recovery between 400m reps. 400m jog recovery between the two sets.

28-Jun

Session

3 Min Tempo + 400m reps

No Race

GW

Recovery

1x2 mins + 75 secs (90secs for Int 2)

10

No. of reps

1x3 mins +

2x(4x 400m)

1x3 mins +

2x(4x400m)

1x3 mins+

2x(3x400m)

1x3mins +

2x(2x400m)

 

Everyone runs 3 mins non-stop at around 1mile pace (2k/3k pace for juniors/ Inexperienced). 2 mins recovery. Then 2 sets of 400m reps at 1k/3k pace (75/90 secs recov), with 2 mins recovery between the two sets.

5-Jul

Session

Continuous 600m Reps (200m recovery)

Coad Cup (Club Handicap)

TM

Recovery

200m

11

No. of reps

25 mins Continuous Running

 

After each 600m effort jog/walk to the start. This is a non-stop session, i.e. make the recovery count because as soon as you get back to the start, you go again. Reps will vary but good to change it up and do a timed session for a change.

12-Jul

Session

5 Min Tempo + 400m reps

Elmore 7 (Road GP)

+

Junior Race Series 5 (Stragglers)

GW

Recovery

1x2 mins + 75 secs (90secs for Int 2)

12

No. of reps

1x5min + 8x400m

1x5min + 7x400m

1x5min + 5x400m

1x5min + 4x400m

 

Everyone runs 5 mins non-stop at around 2k pace (3k pace for juniors/ Inexperienced). 2 mins recovery. Then 2 sets of 400m reps at 1k/3k pace (75/90 secs recov), with 2 mins recovery between the two sets.

19-Jul

Session

Double Pyramid Session

Elmbridge 10k

(Road GP)

TM

Recovery

60 secs (2 min per set)

60 secs (2 min per set)

60 secs (2:30 min per set)

75 secs (2:30 per set)

13

No. of reps

2x(2,4,&2 laps)

2x(2,4&2 laps)

2x(2,3&1 laps)

2x(1,3&1 laps)

 

Double Pyramid Session with a long recovery between each Pyramid. As ever pacing is important. Pace should be about your 10k race effort. I min (or 75 sec for Int 3) recovery between reps; with 2mins (or 2mins 30 secs for Int 2 & 3) recovery between the two sets.

26-Jul

Session

400m Reps

Wedding Day 7k

(Road GP)

GW

Recovery

60 or 75 secs (+1 jog lap recovery between set3)

14

No. of reps 2x(5x400m) 2x(4or5 x400m) 2x(4x400m) 2x(3x400m)
 

Old school 400m reps at 1mile pace (3k pace for juniors/Inexperienced) with (60/75 secs recov) rest recovery between 400m reps. 400m jog recovery between the two sets.

2-Aug

Session

7Min Tempo + 300m reps

No Race

15

Recovery

1min + 75 secs

1min + 75 secs

90 secs + 75 secs

2mins + 90 secs

GW

No. of reps

1x7mins + 10x300m

1x7mins + 9x300m

1x7mins + 7x300m

1x7mins + 5x300

 

Everyone runs 7 mins non-stop at around 3k pace (5k pace for juniors/ Inexperienced). 2 mins recovery, then begin the 300m reps at 800m/1k pace (75/90 secs jog recov). Emphasis is on increasing the quality of the 300m.

9-Aug

Session

Continuous 400m Reps (200m recovery)

Wimbledon 5k

(Road GP)

TM

No. of reps

2x 15 Mins

16

Recovery

200m Jog Recovery + 90 secs static recovery between the two sets

 

After each 400m effort jog/walk 200m. This is a non-stop session, i.e. make the recovery count because as soon as you get back to the start, you go again. After 15mins we have 2mins recovery (ideally get back to the start line) and then go again!

16-Aug

Session

3Min + 400m reps

No Race

TM

Recovery

2 mins + 75 secs

2 mins + 75 secs

2 mins + 75 secs

2 mins + 90 secs

17

No. of reps 1x3 mins +

2x(4x 400m)

1x3 mins +

2x(4x400m)

1x3 mins+

2x(3x400m)

1x3mins +

2x(2x400m)

 

Everyone runs 3 mins non-stop at around 1mile pace (2k/3k pace for juniors/ Inexperienced). 2 mins recovery. Then 2 sets of 400m reps at 1k/3k pace (75/90 secs recov), with 2 mins recovery between the two sets.

23-Aug

Session

Pyramid Session

No Race

TM

Recovery

60s, 90s, 120s

18

No. of reps 6 reps-400m,800m, 1mile, 1mile, 800m & 400m 6 reps-400m,800m, 1 mile, 1k, 600m & 400m 5 reps-

400m,800m, 1k,600m&400m

5 reps-400m,600m,1k,400m&400m
 

Pyramid session starting at 400m and peaking at 1mile or 1k and back down again.
60s recovery after 400m, 75s after 600m, 90s after 800m and 120s after 1k or 1200m.

30-Aug

Session

800m/ 1 Mile Time Trial

Junior Race Series 6 (Stragglers)

GW

Recovery

10 Mins

19

No. of reps

2 (+ 6x100m strides)

2 (+ 4x100m strides)

2 (+ 2x100m strides)

1 (+ 2x100m strides)

 

800m/ 1 Mile Time Trial as fast as you can. Then a 10 min break and do another 800m/1Mile at a tempo pace. Then finish the session off with a few strides to maintain that leg speed we have been developing.