Monday Night Track Sessions 2024 – Block 2

Dear all,
Apologies a little late getting this out, here is the 2nd block of Monday night sessions for 2024. 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). 
Block 2: 12/02/2024 – 18/03/2024
Working on increasing our speed
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Scream if you want to go faster
25mins. 400m @ 5k Pace, 200m @3k Pace, 200m @ 1k Pace – then 200m Walk Recovery
3 x 8 min with 2 min recovery.
At various paces depending on the whistle and the bell
1K at goal race pace; 1:30 rest
5 x 400m at faster than goal pace, with 1 minute rest between intervals
1k at goal pace
“Unders and Overs” – 1min easy, 1min hard for 25mins
Run easy for 30 seconds, kick up the pace to a moderate effort for 20 seconds, and sprint for 10 seconds. Immediately repeat the cycle four more times, cycling through continuously for five minutes. 2 minutes walk recovery. Repeat. 
4x in total = 28 min session
1M time trial followed by 200m parlauf in 3’s
Essentially these are 800m repeats with the first 400m run at one pace and the next 200m run faster and the final 200m faster still.
Paces should be either hard or easy. Always start Easy. Do as you wish to use the time.
Block 1: 120s Easy, 60s Hard, 60s Easy, 90s Hard, 30s Easy, 90s Hard, 30s Easy.
2 mins walk recovery.
Easy – 4/5 effort, Hard – 7/8 effort.      

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