Monday Night Track Sessions 2024 – Block 1

Club Events
Dear all,
Happy New Year to everyone.  If you’re marathon training, striving for a PB or just want to improve your fitness then attending just 1 speed session a week can really help. Whatever your reason then we’d love to see you at a Monday night track session. Sessions start at 7:30pm and are at Tonbridge School Athletics Track (TN10 3AD). 
As trialled in 2023 we will be publishing our sessions in blocks of 6 to allow members to plan their running week.
Block 1: 01/01/2024 – 05/02/2024
Building a sound base to prepare you for longer runs, especially those targeting spring half and full marathons.
  Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Date 01/01/2024 08/01/2024 15/01/2024 22/01/2024 29/01/2024 05/01/2024
Session No Coached Session – BANK HOLIDAY 300m parlauf in pairs – 2 x 12min with 3min rest in-between sets Flying 500s for 25mins. 100m walk recoveries. “Unders and Overs” – 1min easy, 1min hard for 25mins Mixed pace session – 2 x 800m, 4 x 400m, 200m reps for the remainder of the 25min session. 200m recovery. 1M time trial followed by 200m parlauf in 3’s
Speed sessions are beneficial to all runners even if you are not targeting a race or event, as they help improve your endurance as well as your speed and they are quite sociable too.  We cater for all abilities and paces and can adapt sessions to suit, so please do come and give a Monday session a try if you haven’t before.


If you can’t make it on a Monday evening feel free to run the session independently.  If you don’t have access to a track or a route/area where you know the distances you can do interval work based on time. Or alternatively you can do hill sprints or fartlek sessions. If you’d like any guidance on other sessions you can do during the week please do feel free to chat to the coaches.
If you have any feedback we’d love to hear it. 
If you have any questions please do not hesitate to get in touch with me or one of the other coaches.
Kind regards