Thursday Track - ENDURANCE GROUP TRAINING SESSIONS SUMMER/AUTUMN 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. Focus is on speed and speed endurance to improve your 5km and 10km times for the remaining summer months leading into the Cross Country Season. We believe that including regular speed endurance sessions in a programme will lead to improved performances in all middle and long distance disciplines.

 

19 Sep

Session 12

4 Minute Steady run followed by 300 metre reps

 

GW

Recovery

100 metres walk back to 1500 metres start

12

No. of reps

10 -12 x 300

Ditto

8 – 10 x 300

Ditto

 

A repetition of Session 1 on 4th July. We are aiming for consistent speed for the repetitions throughout the session. Reform mini groups during the walk recovery and take it in turns to lead out the repetitions

26 Sep

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 sessions 2 and 7. Make sure the jog is not too fast but avoid walking. Run the repetitions in groups, taking it in turn to lead out the first 200. Aim for the same 400 repetition time regardless of 200mts split time.

3rd Oct

Session 14

Pyramid Session

 

MRDC

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.