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.

   

Advanced/

Intermediate 1

Int 2

Int 3

Races

   

Womens Racing Group

Juniors

   
18/01/18 No. of reps

12 short repetitions

Inter Club Race

Recovery

1 minute jog/walk recovery over 100m start line

Time for reps 48-60sec 300m or 16-20 secs per 100m 60-69sec 300m or 20-23 secs per 100m 69-78 secs 300m or 23-26 secs per 100m 78-93 secs 300m or 26-31 per 100m
 

The key figure here is 12 and the 800m pacing. Runners must complete 12 repetitions at their 800m metre pace (guide times above). 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.

 
25/01/18 Effort distance

Pacing repetitions over 100m

Southern Champs XC

Recovery 60 seconds walk back to 100m start [2 mins between 400m and 200m]
No. of reps

2 x ( 5 x 100m) and then 1 x 400m and 1 x 200m

 

After the usual warm-up this group will do additional drills to build up specific strength and running technique. Everyone will do the same 100m reps to get used to very specific pacing to help find their key training paces. The 400m and 200m reps will test our new pacing.

 
01/02/18 Session

Flying 200s

Orion Mob Match

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.

 
08/02/18 Effort distance

Fast down the hill

Surrey League 4

Recovery

2 mins recovery between reps and sets

No. of reps

2 x (400/300/200/100)

 

The hard part about this session is commiting 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.

 
15/02/18 Effort distance

800m/1M Time Trial

800m/1M Time Trial

800m/1M Time Trial

800m/1M Time Trial

Blackheath Mob Match

Recovery

5 Mins

5 Mins

5 Mins

5 Mins

No. of reps

1-2

1-2

1-2

1-2

 

Either 800m or 1M time trial OR you can do both and take them at 80-85%.