Monday Night Track Sessions 2024 – Block 4

Club Events
Dear all,
Here is the 4th block of Monday night sessions for 2024. If you’re training for a race, 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 4: 06/05/2024 – 10/06/2024
Block focus: Maintaining fitness
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Date
06/05/2024
13/05/2024
20/05/2024
27/05/2024
03/06/2024
10/06/2024
Session
NO SESSION as bank holiday
Pace practice: 800m at 60% effort x2, 600m at 70% effort x2, 400m at 80% effort x3 or 4 (1min 30 rest between efforts)
Mini repeating pyramid: 200, 400, 600, 400, 200 and repeat for 25 mins (200m recoveries)
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
25 minutes of 400m at 5k pace (or effort 7/10) and 200m recoveries
1M time trial followed by 200m parlauf in 3’s
Notes
If you don’t have a watch for recovery time then walk/jog for about 200m
If you finish before 25 mins, you can do optional extra 200s
Easy reps = 4/5 effort, Hard reps = 7/8 effort
Ensure you maintain consistent reps
If running independently after your 1mile TT, continue to run rolling 200s for 15 mins
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