Thursday Track - ENDURANCE GROUP TRAINING SESSIONS SPRING & EARLY SUMMER 2021

 
   

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 enduraance to improve your 5km 10km times and Cross Country performances. We believe that including regular speed endurance sessions in a program will lead to improved performances

22 Apr Session 2

400 metres reps with 200 metres easy jog recovery

 
RCH Recovery

200 jog

Ditto

Ditto

Ditto

  No. of reps

8 - 10 x 400

Ditto

6 - 8 x 400

Ditto

 

Objective is to run all reps close to same time at your 1 mile race pace. Use the jog recovery to reform mini groups and share the lead-outs within group.

29 Apr Session 3

Continuous 600 metre reps with 200 jog recovery

 
DC Recovery

200 metres jog

Ditto

Ditto

Ditto

  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.

6 May

Session 4

3 x 1km hard followed by 400 metres and then 200 metres fast. Walk back to 400m start during recovery after each 1km interval

 

MA

Recovery

3mins after 1km. 200 jog after 400

Ditto

Ditto

Ditto

  No. of reps 3x1km, one 400, one 200

Ditto

Ditto

Ditto

 

Quality not quantity tonight. Aim to run each 1km hard then surprise yourself with the pace you can generate in the 400 and 200 metres flat out reps.

13 May

Session 5

Pyramid Session

 

GW

Recovery

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

Ditto

Ditto

Ditto

  No. of reps

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

Ditto

Ditto

Ditto

 

This session focuses on quality of reps. Aim is to increase speed as distance decreases from the peak. 200 optional.

20 May

Session 6

800 metres reps divided into two sets

 

DC

Recovery

2mins, 3 mins

Ditto

Ditto

Ditto

  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. 2 mins recovery between reps and 3 mins between the 2 sets.

27May

Session 7

400 metre reps with 200 easy jog recovery

 

RCH

Recovery

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

  No. of reps

8 – 10 x 400

Ditto

6 – 8 x 400

Ditto

 

Your objective should be to run a faster average per repetition compared with 8 April (session 2) and/or run one or two extra repetitions without sacrificing the quality of the repetitions

3 Jun

Session 8

6 minutes steady tempo run followed by Pyramid

 

GW

Recovery (seconds)

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

Ditto

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

Ditto

  Distance 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.

10 Jun

Session 9

Continuous three athlete per team 200 metre relay preceded by 6 minutes Tempo run. Followed by minimum 2 laps easy recovery.

 
DC Recovery

4 mins after tempo

Ditto

Ditto

Ditto

  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.

17 Jun Session 10 Alternating 400 metre and 800 metre reps  
MA Recovery

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

  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.

24 Jun

Session 11

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

 

RCH

Recovery

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

  No. of reps

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

 

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

1 Jul

Session 12

Down the slippery slope: 2x800, 2x600, (2x500), 2x400, 2x200. The 500s are optional for Int groups 2 and 3.

 

GW

Recovery

2 minutes between each repetition.

  No. of reps

10 or 8

Ditto

8

Ditto

 

The objective is run faster in each successive pair of repetitions compared with the previous pair, despite increasing fatigue and lactic. However, no slacking off in the 800s to save yourself for later. After each 600 walk back to 400 start during recovery