Thursday Track - ENDURANCE TRAINING SESSIONS

 
   

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Int 1

Int 2

Int 3

Races

 

These sessions are designed to improve performance in the Autumn cross country races and handicaps and in road relays and races up to half marathon distance, although those preparing for an Autumn marathon will benefit from including some speed endurance in their programmes. Please record your sessions and Rep times in your training diary to make monitoring your progress straightforward.

 

15 Nov

Session 11

Pyramid Session

London XC Champs

GW

Recovery

75 secs after 400m, 120 secs after 800m, 3 mins after 1000m, 3.5 mins after 1200, 3 mins after 1000m, 120 secs after 800, 75 sesc after 400

11

No. of reps

Advanced and Int Grp 1: 400, 800, 1000, 1200, 1000, 800, 400

Int Grps 2 and 3: 400, 800, 800, 1000, 800, 800, 400

 

This Pyramid Session is more focused on endurance than Session 3 on 20 Sept. Emphasis is on managing pace so that the quality does not fall away later into the session. After running 1,000m rep, return to the 400m Start after the rep.

22 Nov

Session 12

6 min tempo run followed by 16 mins continuous 200m relay.

Thames Mob Match

GW

Recovery

4 mins after Tempo run, then rest while team members run their legs.

12

No. of reps

1 tempo run,

As many laps

Ditto

Ditto

Ditto

 

Pre-mob match sharpener designed to improve leg speed without exhausting you prior to the mob match. Aim at 75/80% of your maximum 200m pace. Coach in charge of team selection!!

29 Nov

Session 13

800 Metre Reps divided into two sets

No Race

GW

Recovery

2 mins/

3 mins

2 mins/

3 mins

3 mins/

4mins

3 mins/

4 mins

13

No. of reps

2 x (4 x 800)

1 x (4 x 800)

1x (3 x 800)

2 x (3 x 800)

2 x (3 x 800)

 

Almost a repeat of Session 4. Reps to be run at your 3/5km speed. Take a 3 minute or 4 minute (Int 2 and 3) between each set of Reps. Int 3 can reduce second set to 2 x 800 if feeling fatigued or if pace has decreased significantly in second set.

6 Dec

Session 14

6 Minute Tempo Run followed by Mini Pyramid

SLH Mob Match

TM

Recovery

Secs

60, 75, 90, 120, 90, 75, 60.

60, 75, 90, 120, 90, 75, 60

60, 90, 120, 150

120, 90, 60

60, 90, 120, 150,

120, 90, 60.

14

No. of Reps

200, 400, 600, 800, 600, 400, 200

Ditto

Ditto

Ditto

 

Short Pyramid session with Mob Match in mind. Aim to run each Rep at 75% of your maximum speed for each Rep distance, i.e. if you can run 4 mins for 800, run the rep in around 5 mins.