Thursday Track - ENDURANCE TRAINING SESSIONS

 
   

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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 5k/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 - this time we are looking for consistent reps through the sessions. They will take less than half an hour to complete and with warmup/down we should take about 1 hour for each session.

 

17-Aug

Session

2Min + 800m reps

No Race

3

Recovery

75 secs + 2 mins between sets

  No. of reps 1x2min+
2x(3reps)
1x2min+
1x(3reps) &
1x(2 reps)
1x2min+
2x(2reps)
1x2min+
1x(2reps) &
1x(1 rep)
 

Everyone runs 2 mins non-stop at around 1k pace (2k/3k pace for juniors/ Inexperienced). 2 mins recovery. Then 2 sets of 800m reps at 3k/5k pace (75/90 secs recov), with 2 mins recovery between the two sets.

24-Aug

Session

800m Repetitions

No Race

4

Recovery 60 secs 60 secs 60 secs 75 secs
  No. of reps 9 7 5 or 6 4
 

The 800m efforts at 1mile/3k pace (5k pace for juniors/inexperienced) with 60/75 secs static recovery. Tough session with long reps and shortish static recovery. Consistent pacing is key as it increases effort through the reps!

31-Aug

Session

300m Repetitions

Surrey County Road Relays

5

Recovery

100m Jog Recovery

  No. of reps 15 14 12 10
 

The 300m efforts at 1k pace with 100m jog recovery (recovery should take approximately half the time taken to do the 300m efforts). Keep your pace consistent through the session and also keep the recovery time consistent to maximise the training effect.

07-Sep

Session

Reverse Reps Session (400m, 300m & 200m sets)

Thomas Cup

6

Recovery

1min between reps and 2 min between sets

  No. of reps

4 Reps per set

3/4/3 Reps

3 Reps per set

2/2/3 Reps

 

400m reps with 1 min static recovery and complete the number of reps. Then 2 mins recovery and then 300m reps with 1 min recovery and 2 mins after this set and 200m with I min recovery between reps. As ever pacing is important. Pace should be about your 1k/800m/400m race effort and we are aiming for consistent speed per rep in each set (which means greater effort as you tire).

14-Sep

Session

3k Time Trial (plus optional strides/sprints)

No Race

7

Recovery 1 rep (long recovery before any sprints)
  No. of reps Just one rep optional 4 sprint/strides with 100m walk recovery)
 

Time Trial over 3k and with no race at the weekend it is worth giving it a real go. If anyone has the energy at the end they can do 4x100m (walk back to 100m start as recovery) to maintain leg speed.

21-Sep

Session

5Min + 300m reps

Southern Road Relays

2

Recovery 2min+
75 secs
2min+
75 secs
2min+
75 secs
2mins+
90 secs
  No. of reps 1x7min+
10x300m
1x7min+
9x300m
1x7min+
7x300m
1x7min+
5x300m
 

Everyone runs 5 mins non-stop at around 3k pace (5k pace for juniors/ Inexperienced). 2 mins recovery, then the 300m reps at 800m/1k pace (75/90 secs jog recov). Emphasis is on consistency i.e. keep the same speed for all each 300m.

28-Sep

Session

Increasing Reps Session (200m, 300m & 400m sets)

Page Cup

9

Recovery

1min between reps and 2 min per set

  No. of reps

4 Reps per set

3/4/3 Reps

3 Reps per set

3/2/2 Reps

 

200m reps with 1 min static recovery and complete the number of reps. Then 2 mins recovery and then 300m reps with 1 min recovery and 2 mins after this set and 400m with I min recovery between reps. As ever pacing is important. Pace should be about your 400m/800m/1k race effort and we are aiming for consistent speed per rep in each set (which means greater effort as you tire).