Thursday Track - ENDURANCE TRAINING SESSIONS
  This set of sessions are concentrating on prep for Spring marathons (with 5k time trial at the end)
   

Advanced/ Womens Racing Group

Intermediate 1

Int 2 (& Juniors)

Int 3

Races

26/10/17 Effort distance

YASSO 800m Reps

 
Recovery

400m Jog recovery in same time it took to cover the 800m

No. of reps

10

8-10

7

6

 

The 800m efforts at your target marathon time (substitute hour/min for min/sec). The 800m effort & 400m jog recovery should take the SAME time e.g. a 4 hour marathon means 800m in 4min, with a 4min 400m recovery.

 
02/11/17 Session

Reverse Pyramid

Thames Mob Match/National XC Relays

Recovery

90 secs (2 Mins set)

90 secs (2 Mins set)

90 secs (2:30 set)

2 Mins (2:30 set)

No. of reps

2x(4,4,3&2 laps)

2x(3,3,3&2 laps)

2x(3,3,2&2 laps)

2x(3,3,2&1 laps)

 

Pacing is important for this session. Please take it easy in the first rep on each set and aim to get faster throughout.

 
09/11/17 Effort distance 400m 400m 400m 400m

Surrey League XC

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. If racing you can chose to do 1 set + 6 * 100m strides.

 
16/11/17 Effort distance 700m 600m 400m 400m

London XC Champs

Recovery 1 min 1min 1min 1min
No. of reps 12 12 12 8-10
 

Focus on trying to keep the distance (roughly 2 mins running). If you need to drop down distances to retain the quality of reps please do so. Effort around 5k pace.

 
23/11/17 Effort distance

Mile/1200 reps

South of Thames 5mile

Recovery

90 secs

No. of reps

4x(1Mile+1200)

3x(1Mile+1200)+1Mile

3x(1Mile+1200)

2x(1Mile+1200)+1200

 

Alternate Mile and 1200m distances with all recoveries at 90 secs. Again pacing around 10k pace is recommended; can be slower if feels OK but should be quicker than marathon pace.

 
30/11/17 Effort distance

YASSO 800m Reps

 
Recovery

400m Jog recovery in same time it took to cover the 800m

No. of reps

11

9

7-8

6-7

 

The 800m efforts at your target marathon time (substitute hour/min for min/sec). The 800m effort & 400m jog recovery should take the SAME time e.g. a 4 hour marathon means 800m in 4min, with a 4min 400m recovery.

 
07/12/17 Effort distance

5k Time Trial

5K Time Trial

5K Time Trial

3K Time Trial

SLH Mob Match

Recovery

5 Mins

5 Mins

5 Mins

5 Mins

No. of reps

1 (+ 6x100m strides)

1 (+ 4x100m strides)

1 (+ 2x100m strides)

1 (+ 4x100m strides)

 

Two ways to treat this - either as a tempo run practicing marathon, 1/2 marathon pace etc. or as a 5k time trial to test your pace and aim for a PB!