Monday Night Track Sessions 2024 – Block 3

Club Events
Dear all,
Here is the 3rd 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 3: 25/03/2024 – 29/04/2024
Focusing on speed endurance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Date
25/03/2024
01/04/2024
08/04/2024
15/04/2024
22/04/2024
29/04/2024
Session
Down the ladder: 1200m, 1000m, 800m, 600m, 400m, 200m.  200m recoveries.  Anyone completing within 25mins can run optional extra 200m reps.
NO SESSION as bank holiday
Athletes can do following session independently.
Bob’s 1,2,3 – 1 min Easy, 1 min Hard, 2 min Easy, 2 min Hard, 3 min Easy, 3 min Hard….. Repeat for 30 minutes
8 x 600m – splitting each effort into 400m @ 75% and last 200m @90% effort level (200m recoveries)
6 x 800m @ 5km race pace. 7/8 out of 10 effort. 2min recoveries

4 x 5 mins @ 5k pace, 2min slow recovery. Marking distance covered in 5 mins.
1M time trial followed by 200m parlauf in 3’s
Notes
Progression session starting at 50 – 60% for first rep, to 80% for last rep(s).
Easy reps = 4/5 effort, Hard reps = 7/8 effort
 
For those doing Brighton Marathon – rolling 200s for max. 25 mins
Accelerator session to help build endurance
For those doing Manchester Marathon – rolling 200s for max. 25 mins
Longer speed endurance session. Athletes to maintain a consistent pace across all reps
For those doing London Marathon – rolling 200s for max. 25 mins
Rep consistency is key. First and last reps the same time.

Recovery is slooow to make the reps hard enough.
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
Sonja