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.

 
18 July Session 3

Continuous 600 metre reps with 200 jog recovery

 
GW Recovery

200 metres jog

Ditto

Ditto

Ditto

3

No. of reps

28 mins non stop

Ditto

25 mins non stop

20-25 mins non stop

  Run reps at your 3 to 5 km race or parkrun. Use the recovery to reform into small groups. Whistle will be blown after 20, 25 and 28 minutes.

25

July

Session 4

3km Time Trial followed by 400 metres and then 200 metres fast

 

GW

Recovery

Full after TT. 200 jog post 400

Ditto

Ditto

Ditto

4

No. of reps One TT, one 400, one 200

Ditto

Ditto

Ditto

 

Pre-race warm-up instead of drills. Racing mind-set for TT. Surprise yourself with the pace you can generate in the 400 and 200 metres fast reps.

1st Aug

Session 5

Pyramid Session

 

MR

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.

8th Aug

Session 6

800 metres reps divided into two sets

 

GW?

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.

15 Aug

Session 7

400 metre reps with 200 easy jog recovery

 

DC

Recovery

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

7

No. of reps

8 – 10 x 400

Ditto

6 – 8 x 400

Ditto

 

Repetition of Session 2 on 11th July. Your objective should be to run a faster average per repetition compared with July and/or run one or two extra repetitions without sacrificing the quality of the repetitions

22 Aug

Session 8

6 minute steady tempo run followed by Pyramid

 

DC

Recovery

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

Ditto

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

Ditto

8

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

Ditto

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

Ditto

 

This is an intermediate 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. Note extra 800 for Advanced and Intermediate 1 groups.

29 Aug

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

20 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.

5th Sep

Session 10 Alternating 400 metre and 800 metre reps  

MR DC

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.

12 Sep

Session 11

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

 

DC

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 4th July. Focus on maintaining a strong steady pace through all the reps despite increasing lactic acid build up. Use walk recovery to reform mini groups.

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.