Thursday Track - ENDURANCE GROUP TRAINING SESSIONS

 
   

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Int 1

Int 2

Int 3

Races

 

This set of Endurance Group sessions provides the Speed Endurance element within the weekly training schedule of a hypothetical athlete who is training from 4 to 6 times a week. In addition to this weekly speed endurance session, we envisage that the athlete will be doing one long, easy run a week and 2 or 3 conditioning runs or cycling at a steady pace. The athlete may also be taking part in the Tuesday evening club sessions. While not focused on any particular race, we believe that including regular speed endurance sessions in a programme will lead to improved performances in all middle and long distance disciplines.

 

17 Jan

Session 5

Continuous 600m Reps with 200m jog recovery between each

B Team versus Bank of England etc

GW

Recovery

200 jog recovery

Ditto

Ditto

Ditto

5

No. of reps

25 mins

25 mins

25 mins

25 mins

 

Reps to be run at your 3/5km pace with an easy slow 200m jog between each 600m rep.

24 Jan

Session 6

Alternating 400 metres and 800 metres

Women and Men Southern X Country Champs

GW

Recovery

90 secs

90 secs

2 minutes

2 minutes

6

No. of reps

4 x 400, 3 x 800

4 x 400, 3 x 800

3 x 400, 2 x 800

3 x 400, 2 x 800

 

Tonight’s session is all about pace judgement. Each 400 should be run at a faster pace than each 800. However, aim to maintain an even pace for all the 400s and all the 800s. Any runners planning to race in the Southern Champs should do an easy session of say 5 x 200 with 200 jog recovery.

31 Jan

Session 7

1 km Reps

No Race

GW

Recovery

Walk round the track to 200mts start between each rep

7

No. of reps

5 x 1 km

4 x 1 km

3 to 4 x 1 km

3 to 4 x 1km

 

No race this weekend so this is an opportunity to do a session of longer reps. Do not run the first rep too fast, because the aim is to run all reps at the same speed.

7 Feb

Session 8

4 minute tempo run then 15 – 20 mins jog bends, stride straights

Surrey League Div 1 Women and Men

GW

MR

Recovery

4 mins after tempo

Ditto

Ditto

Ditto

8

No. of reps 20 mins continuous

Ditto

Ditto

Ditto

 

Back by popular demand! Purpose of tempo run is to get properly warmed up. 20 mins continuous running alternating jog on the bends and strides. The strides are strides, not sprints! Surrey League runners can reduce duration.

14 Feb

Session 9

800 metre reps divided into two sets

No Race

GW

Recovery

2mins/3mins

Ditto

3mins/4mins

Ditto

9

No. of reps

2 x (4 x 800)

1 x (4 x 800),

1x (3 x 800)

2 x (3 x 800)

1 x (3 x 800)

1 x (2 or 3 x 800)

 

Reps to be run at your 3/5km speed. The longer recovery shown is that between the two sets. Do not run the 1st rep too fast as the focus is on finishing the last rep strongly.

21 Feb

Session 10

400 metres reps with 200 metres jog recovery

Women and Men National X Country Champs

GW

Recovery

200 metres jog recovery

10

No. of reps

8 to 10 x 400

Ditto

6 to 8 x 400

6 to 8 x 400

 

Do not do this session if you are running the Nationals. A set of 200 metres easy strides is more appropriate. For the rest, this session repeats that of 20 December. Can you improve your average rep time compared with December?

28 Feb

Session 11

6 minute tempo run followed by 16 mins continuous 200m relay

Saturday Surrey League Div 1 Women. Sunday Blackheath Mob Match

GW

Recovery

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

11

No. of reps

1 x 6 minutes tempo run then as many laps as your team manages in 16 minutes.

 

Surrey League participants to run 200 metres as extended strides. Remaining runners have extra day’s recovery before Sunday Mob Match, however the 200s are run at 80% of your maximum for the distance. It is not a race!!

7 Mar

Session 12

Alternating 400 metres and 800 metres

Ranelagh School’s race

MR

Recovery

Advanced and Int 1 -90 secs, Int 2 and 3 – 2mins between reps

12

No. of reps

4 x 400, 3 or 4 x 800

4 x 400, 3 x 800

3 x 400, 2 or 3 x 800

3 x 400, 2 or 3 x 800

 

Virtual repetition of session 6 on 24 January. Will your repetition times show an improvement? Option for most groups to run an additional 800 rep at the end.

14 Mar

Session 13

Continuous 600 Metre Reps with 200 metre jog between each.

Clutton Cup 10 Miles X Country

TBA

Recovery

200 easy jog

ditto

ditto

ditto

13

No. of reps

28 minutes

28 minutes

25 minutes

25 minutes

 

Almost a repeat of Session 5 on 17 January. Reps to be run at your 3/5km speed. Focus is on maintaining a consistent speed/time for all the 600 metre reps.

21 Mar

Session 14

6 Minute Tempo Run followed by Mini Pyramid

No Race

TBA

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. Aim to run each Rep at 75% to 80% of your maximum one-off effort/speed for each Rep distance.