Thursday Track - ENDURANCE TRAINING SESSIONS

 
   

Advanced

Int 1

Int 2

Int 3

Races

 

These sessions are designed with a greater emphasis on endurance i.e. for those planning to run a 10k/10M or 1/2 marathon but of course anyone can join in if they want to! These sessions are similar to our normal Tuesday night sessions but with a real emphasis on quality - either consistent reps through the session or increasing the speed of reps. They will take less than half an hour to complete and with warmup/down we should take about 1 hour for each session. We expect PBs over 10k/10M or 1/2 marathon!

 

22-Jun

Effort distance 400m 400m 400m 400m

MOB v Stragglers
+ Junior Race Series (4-Ranelagh)

12

Recovery 60 secs (+1lap jog/set) 60 secs (+1 lap/set) 60 secs (+1lap jog/set) 75 secs (+1 lap/set)
  No. of reps 2x(5x400m) 2x(4or5 x400m) 2x(4x400m) 2x(3x400m)
 

Old school 400m reps at 1mile pace (3k pace for juniors/Inexperienced) with (60/75 secs recov) rest recovery between 400m reps. 400m jog recovery between the two sets.

29-Jun

Session

800m/ 1 Mile Time Trial

No Race

13

Recovery

10 Mins

  No. of reps

2 (+ 6x100m strides)

2 (+ 4x100m strides)

2 (+ 2x100m strides)

1 (+ 2x50m strides)

 

800m/ 1 Mile Time Trial as fast as you can. Then a 10 min break and do another 800m/1Mile at a tempo pace. Then finish the session off with a few strides to maintain that leg speed we have been developing.