Thursday Track - SPEED SESSIONS

 
     
   

Advanced

Int 1

Int 2 (& Juniors)

Int 3

Races

 

These shorter sessions are designed to focus on shorter, more intensive efforts to build speed, but of course are still for endurance runners. The speed sessions will have extra drills to improve running technique and strength; as well as to warm up properly for running at speed. These reps are much more lactate intensive and make use of the fast, flat, track surface. The focus here is on doing each effort hard (flat out or a specific fast pace/effort) for the relevant distance. Therefore the number of repetitions is secondary in terms of importance - intensity is key. This also means that we aren't slaves to the individual session i.e. the number of repetitions is meant as a guide rather than set in stone.

 

17-Aug

Session

12 Short Repetitions

No Race

3

Recovery

1 min recovery jog/walk over 100m

  No. of reps

Everyone should aim for 12 reps, albeit the distance may reduce from 300m

 

The key figure here is the number 12. Runners must complete 12 repetitions at their 800m metre pace. The aim is to do 12 x 300m at their target pace but if pace slows then distance reduces to 200m. If it slows again then 100m; and down to 50m, to complete the 12 reps. 100m jog/walk recovery.

24-Aug

Session

Decreasing Short Reps

No Race

4

Recovery

2 min recovery between reps and sets

  No. of reps

2x(400/300/200/100m)

2x(400/300/200/100m)

2x(400/300/200/100m)

2x(400/300/200/100m)

 
 

The hard part about this session is committing to run the first rep at 400m as hard as you can (endurance runners are too good at holding a little back and running within themselves). Session is to run 400m with 2 mins recovery, then 300m, 200m, 100m to complete the set (2 mins recovery between all reps). Then 2 mins recovery and do it all again.

 

31-Aug

Session

Flying 200s!

Surrey County Road Relays

5

Recovery

4 Mins - recovery walking back to 200m start

  No. of reps

6 Repetitions for all groups - Flat Out

 

All groups do the same session. Really important to give each of the 200 meters everything. The recovery guide is 4 mins recovery but can take longer for the last two if needed. How do you compare to previous 200m session?

07-Sep

Session

150m Reps

Thomas Cup

6

Recovery

30 secs walk recovery over 50m between reps. 3 min between the two sets.

  No. of reps

2 sets of 4x150m

 

8 x 150’s , 50m walk forward recovery(30secs) attempt 2 sets 5 mins recovery between sets

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

Flying 100s!

Southern Road Relays

8

Recovery

100m walk recovery walking back to 100m start. 5 mins recovery between sets.

  No. of reps

2 sets of 5x100m. Repetitions for all groups are Flat Out

 

10 x 100’s , walk back recovery 2 sets 5 mins recovery between sets

28-Sep

Session

HARD 200m Repetitions

Page Cup

9

Recovery

30 secs static recovery between reps and 6 mins jog/walk recovery between the two sets

  No. of reps

2 x (4 x 200m reps)

 

Similar to the flying 200m as each effort should be flat out. But this time a short recovery (30 secs) between the 200m reps is the additional challenge. Then we have a long recovery (approx 6 mins) between the two sets, before we do 4x200m with 30 secs again. You will feel the 'burn' in your legs after this one!