Thursday Track - ENDURANCE GROUP TRAINING SESSIONS
SPRING 2019

 
   

Adv 1 & 2

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. Early weeks focus on improving leg speed culminating in a Time Trial in session 4. Thereafter focus is on speed and speed endurance to improve your 5km and 10km times. 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.

 

20 JUN

Session 13

400 metres reps with 200 metre jog recovery.

 

GW

Recovery

200 jog

Ditto

Ditto

Ditto

13

No. of reps

8 – 10 reps

Ditto

6 – 8 reps

Ditto

 

Repetition of session in week 2 on 4 April. Objective is to achieve a faster average rep time than that achieved in early April because after all the intervening training you are now faster and meaner.

27 JUN

Session 14

Pyramid Session

 

DC

Recovery

75, 90, 120, 150, 120, 90

Ditto

75, 90, 120, 120, 90, 75

Ditto

14

No. of Reps

400, 600, 800, 1000, 800, 600, 400

Ditto

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

Ditto

 

Note that Int 2 & 3 are running a slightly different Pyramid set from Adv and Int 1 groups. After 600 (and 1000) reps jog across grass during recovery so that all reps commence at 400 metres start. Speed Endurance session.