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.

 

25 Apr

Session 5

Pyramid Session

London Marathon

GW
DC

Recovery

75, 90, 120, 150, 120, 90, (75)

Ditto

Ditto

Ditto

5

No. of reps

400, 600, 800, 1000, 600, 800, 400, (200).

Ditto

Ditto

Ditto

 

Preceded by one lap steady instead of strides, this session focuses on quality of reps. Aim is to increase speed as distance decreases from the peak. 200 optional.

2 May

Session 6

800 metres reps divided into two sets

Ranelagh Half Marathon

MR

Recovery

2mins, 3 mins

Ditto

Ditto

Ditto

6

No. of reps

4 x 800, 4 or 3 x 800

4 x 800, 4 or 3 x800

3 x 800, 3 or 2 x 800

3 x 800, 3 or 2 x 800

 

Aim to run reps at 5km race speed. Concentrate on keeping even tempo from first to last rep. If pace slows, reduce second set or take 30 secs extra recovery between reps. Those doing Ranelagh Half should reduce quantity not speed.

9 May

Session 7

Continuous 600 metre reps with 200 jog recovery

 

DC

Recovery

200 metre easy, slow jog (circa 90 secs) – DO NOT WALK

7

No. of reps

28 mins

28 mins

25 mins

25 mins

 

Run reps at your 3 - 5km race speed. Use the recovery jog to reform mini groups and share the lead-outs within the group. Speed endurance session

16 May

Session 8

6 minute steady tempo run followed by Mini Pyramid

Green Belt Relay, Sutton 10km

DC

Recovery

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

Ditto

Ditto

Ditto

8

No. of reps 200, 400, 600, 800, 600, 400, 200

Ditto

Ditto

Ditto

 

This is a speed session. Each rep should be run hard but your mind is also focused on making sure quality is maintained in later reps. Try to run in mini groups.

23 May

Session 9

Continuous three athlete per team 200 metre relay preceded by 6 minute Tempo run.

 

GW

Recovery

4 mins after tempo

Ditto

Ditto

Ditto

9

No. of reps

18 minutes

Ditto

Ditto

Ditto

 

We will attempt to select teams of equal speed incorporating a fast, quite fast and sort of fast runner in each. Do not race the first couple of reps otherwise you will die a painful death towards the end of the session. Cheering encouraged.

30 May

Session 10 Alternating 400 metre and 800 metre reps Dorking 10m on 2 June

GW

Recovery

Approx 90 secs between reps for Advanced groups and Int 1 and Approx 2 mins between reps for Int 2 & 3.

10

No. of reps

4 x 400, 4 x800

4 x 400, 3 x 800

3 x 400, 3 x 800

3 x 400, 3 or 2 X 800

 

Pace judgement is the key to tonight’s session. Aim to run the 400s at a faster pace than the 800s. Keep in mini-groups by not rigidly adhering to recovery time.

6 Jun

Session 11

4 minutes steady run followed by 300m reps with 100m walk recovery

 

MR

Recovery

3 minutes after steady run, 100m walk between 300m reps

11

No. of reps

Advanced and Int 1 groups aim for 10 – 12 reps, Int 2 & 3 8 – 10 reps

 

Repetition of session 1 from 28 March. Focus on maintaining a strong steady pace through all the reps despite increasing lactic acid build up. Use walk recovery to reform mini groups.

13 Jun

Session 12

6 Minute Steady run followed by 200 metre reps

Ranelagh Richmond 10km

DC?

Recovery

60 secs static recovery

12

No. of reps

10 x 200

10 x 200

8 x 200

8 x 200

 

This is a speed session. However, do not go blazing off on the first couple of reps. Focus is on maintaining the optimum average rep time through the session. Those running the Ranelagh 10km may want to reduce quantity but not quality.

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.