Thursday Track - ENDURANCE TRAINING SESSIONS

 
   

Advanced

Int 1

Int 2

Int 3

Races

 

These sessions are designed to improve performance in the Autumn cross country races and handicaps and in road relays and races up to half marathon distance, although those preparing for an Autumn marathon will benefit from including some speed endurance in their programmes. Please record your sessions and Rep times in your training diary to make monitoring your progress straightforward.

 

11 Oct

Session 6

400 m Reps with 200 jog recovery

Surrey League

TM

Recovery

75 secs

90 secs

100 sec

110 secs

6

No. of reps

8 – 10 x 400

8 – 10 x 400

8 x 400

6 – 8 x 400

 

Advanced group and Int 1 group running Surrey League should do no more than 8 reps. Pace of reps 1 mile race or time trial speed. Try to keep each rep within 2 seconds of your estimated average rep time.

18 Oct

Session 7

3km/2km Time Trial Plus 400m and 200m fast

Surrey Masters and SEAA XC Relays

GW

Recovery

2 laps slow jog/ 1 lap walk after TT, 200 metre walk after 400m rep

7

No. of reps

3km/2km TT

1 x 400, 1 x 200

Ditto

Ditto

Ditto

 

Emphasis in Time Trial is on pace judgement. Avoid starting too fast. The 400m effort and 200m effort should be run fast. The objective is to simulate running fast when tired at the end of a race.

25 Oct

Session 8

600m hard plus 400 metre reps

No race

TBA

Recovery

200m easy jog between reps

Ditto

Ditto

Ditto

8

No. of reps

1 x 600

8 x 400

1 x 600

7 or 8 x 400

1 x 600

6 – 7 x 400

1 x 600

6 x400

 

Similar to Session 1. Aim to improve your comparative average rep times. 600m at fast and 400m at hard 1 mile pace. Can you handle the fast start better this time?

1 Nov

Session 9

5 min tempo run + 15 – 20 mins jog bends, stride straights

Orion Mob Match

TBA

Recovery

3 – 4 mins after tempo run

Ditto

Ditto

Ditto

9

No. of reps

1 tempo then run for 15-20 mins

Ditto

Ditto

Ditto

 

Pre-mob match sharpener. Tempo run at 3 to 5 km pace. The continuous lap straights should be run at 75% maximum and the bends at easy jog pace. Aim is to improve leg speed, not tire you out.

8 Nov

Session 10

8 Min Tempo + 300m reps

Surrey League

TBA

Recovery

2 -3 mins after tempo run then easy jog 100 metres

10

No. of reps

8 – 10 x 300

Ditto

8 x 300

7 – 8 x 300

 

Anybody doing Surrey League should run no more than 8 Reps. 300m Reps to be run at 1 mile race/time trial pace, the jog should be easy but faster than a walk.

15 Nov

Session 11

Pyramid Session

London XC Champs

TBA

Recovery

75 secs after 400m, 120 secs after 800m, 3 mins after 1000m, 3.5 mins after 1200, 3 mins after 1000m, 120 secs after 800, 75 sesc after 400

11

No. of reps

Advanced and Int Grp 1: 400, 800, 1000, 1200, 1000, 800, 400

Int Grps 2 and 3: 400, 800, 800, 1000, 800, 800, 400

 

This Pyramid Session is more focused on endurance than Session 3 on 20 Sept. Emphasis is on managing pace so that the quality does not fall away later into the session. After running 1,000m rep, return to the 400m Start after the rep.

22 Nov

Session 12

6 min tempo run followed by 16 mins continuous 200m relay.

Thames Mob Match

TBA

Recovery

4 mins after Tempo run, then rest while team members run their legs.

12

No. of reps

1 tempo run,

As many laps

Ditto

Ditto

Ditto

 

Pre-mob match sharpener designed to improve leg speed without exhausting you prior to the mob match. Aim at 75/80% of your maximum 200m pace. Coach in charge of team selection!!

29 Nov

Session 13

800 Metre Reps divided into two sets

No Race

TBA

Recovery

2 mins/

3 mins

2 mins/

3 mins

3 mins/

4mins

3 mins/

4 mins

13

No. of reps

2 x (4 x 800)

1 x (4 x 800)

1x (3 x 800)

2 x (3 x 800)

2 x (3 x 800)

 

Almost a repeat of Session 4. Reps to be run at your 3/5km speed. Take a 3 minute or 4 minute (Int 2 and 3) between each set of Reps. Int 3 can reduce second set to 2 x 800 if feeling fatigued or if pace has decreased significantly in second set.

6 Dec

Session 14

6 Minute Tempo Run followed by Mini Pyramid

SLH Mob Match

TM

Recovery

Secs

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

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

60, 90, 120, 150

120, 90, 60

60, 90, 120, 150,

120, 90, 60.

14

No. of Reps

200, 400, 600, 800, 600, 400, 200

Ditto

Ditto

Ditto

 

Short Pyramid session with Mob Match in mind. Aim to run each Rep at 75% of your maximum speed for each Rep distance, i.e. if you can run 4 mins for 800, run the rep in around 5 mins.